Pre WOD 5 rounds, not for time 10-15 archer pushups on rings 1 peg board ascent Workout of the Day 15 minutes as many rounds as possible 3 power snatch 6 overhead squats 9 toes to bar 12 calorie rowRead More

Workout of the Day “Squat a Ton and Run” 4 rounds for time Squat a ton Run 400 meters 1 meteric ton is… 275 lbs = 8 reps 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs....Read More

Join us this Saturday 6/29 for an RFCF group mountain bike ride. We will meet at the gym at 10:00. We’ll figure out a route, (some combination of Buckhorn/Glassier/Prince Creek etc..) with options to suit everyones available time.   Hope to see you there!!Read More

Pre WOD  5 rounds, not for time 10 DB bench press 10 double DB bent over row Workout of the Day 3 rounds for time 500 meter row 12 burpees 21 box jumps (24″/20″)Read More

Workout of the Day 5 rounds for time 40 walking lunge steps 30 abmat situps 20 pushups 10 DB power cleans (#50/#35) *Rx+… 15 GHD situps/10 handstand pushups/#70/#50Read More

Workout of the Day Dissecting “Kelly” With a partner.. 30 minutes as many rounds as possible 400 run 30 wall ball shots (#20/#14) 30 box jumps (24″/20″)  Read More

Workout of the Day 4 rounds 2:00 12 wall ball shots (#20/#14) Row for max calories 1:00 rest 4 rounds 2:00 12 kettlebell swings (32kg/24kg) Max 10 meter shuttle sprints 1:00 rest *3:00 rest after first 4 roundsRead More

Workout of the Day “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 X BW) Bench Press (BW) Clean (.75 X BW)Read More

Workout of the Day “Triple 3” For time 3000 meter row 300 double unders 3 mile runRead More

Pre WOD 5 minutes as many reps as possible Double kettlebell front rack  lunges *KB’s may not be set down Workout of the Day 14 minutes as many rounds as possible 7 power snatches (#115/#85) 7 lateral over the bar burpees 7 strict pullupsRead More