Workout of the Day In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc…. of, Wall ball shots (#20/#14) Box jumps (24″/20″) 3:00 rest In 14 minutes, climb as far up th ladder in reps as possible 2-4-6-8-etc…. of, Kettlebell swings (24kg/16kg) BurpeesRead More

Workout of the Day 4 rounds for time 400 meter run 20 pullups 30 pushups 40 situps 50 squatsRead More

Workout of the Day 1000 meter row 15 power cleans (#155/#105) 15 toes to bar 750 row 12 PC’s 12 T2B 500 row 9 PC’s 9 T2B 250 row 6 PC’s 6 T2BRead More

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict press (athletes choice weight) Odd: 5 weighted pullups Workout of the Day 7 rounds 1:00 bike for max calories :30 rest 1:00 AMRAP sandbag step ups (#70/#55) :30 rest  Read More

Pre WOD Dedalift 6 X 3 Workout of the Day 5 rounds for time 15 kettlebell swings (32kg/24kg) 200 meter runRead More

Workout of the Day Every minute on the minute for 24 minutes 10 push press (#105/#75) 15/12 calorie row 25 squats 50 double undersRead More

Pre WOD Overhead squat 5 X 5 Workout of the Day 5 rounds for time 15/12 calories on Assault bike 10 burpees  Read More

Workout of the Day 3 rounds for time 800 meter run 30 calorie row 30 DB snatches (#50/#35)Read More

Workout of the Day Alternating tabata -Sandbag sumo deadlift high pull (#70/#55) -lateral burpee over SB -SB 1 leg romanian deadlift -SB plank pull through/pushupRead More

RFCF members, if you don’t have double unders or if you want to improve or become more efficient with your double unders you need to attend this. Only 15 spots available, this will sell out quickly so reserve your space now…… $60Read More