Workout of the Day For time 25 thrusters (#95/#65) 400 meter run 25 pullups 400 meter run 25 thrusters Post WOD 40 barbell rolloutsRead More

Pre WOD Bench press 4 X 10 Workout of the Day 6:00 as many rounds as possible 5 deadlift (#275/#195) 10 lateral over the bar burpees 3:00 rest 6:00 as many rounds as possible 5 devil press (#50/#35) 50 double unders        Read More

Workkout of the Day Every 5 minutes on the minute for 25 minutes 30 squats 20/15 calorie row 7 power snatches (#115/#85) *post time of slowest roundRead More

Pre WOD 50 strict pullups *every break do 5 ring dips 7:00 time cap Workout of the Day 18:00 as many rounds as possible 60/40 calorie Assault bike, then… 3 wall ball shots (#20/#14) 3 burpees 6 WB shots 6 burpees, 9/9, 12/12, etc…..Read More

Workout of the Day “Fireworks” With a partner for time 800 run, then….. 7 rds 8 burpee pullups 17 wall ball shots (#20/#14) Then… 800 meter run 76 kettlebell swings (24kg/16kg)Read More

Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  Read More

RFCF will be closed Thursday July 4th and Friday July 5th   Back to normal schedule Saturday July 6th at 9amRead More

Pre WOD 400 meter overhead sandbag carry *every break complete 10 front squats with sandbag Workout of the Day 3 rounds for time 75 double unders 50 squats 25/18 calorie rowRead More

Workout of the Day For time 500 meter row 50 abmat situps 400 meter row 40 abmat situps 300 meter row 30 abmat situps 200 meter row 20 abmat situps 100 meter row 10 abmat situps Then…. 150 dB weighted box step ups (#35/#20) x 2 24″/20″Read More

Workout of the Day 20 minutes as many rounds as possible 200 meter run 10 sandbag “Bear” complex 10 lateral burpees over sandbagRead More