Pre WOD Every minute on the minute for 4:00 6 back squats Every minute on the minute for 3:00 4 back squats Every minute on the minute for 2:00 2 back squats Workout of the Day 3 rounds for time 10 back squats (#115/#75) 15 KB swings (32kg/24kg) 20/15 calorie row -rest 1:00 between rounds-Read More
Pre WOD Every minute on the minute for 8 minutes 4 push jerks Workout of the Day For time 21-15-9 Push jerk (#135/#95) -2:00 rest- 12-9-6 Push jerk (#155/#105) Strict pullupsRead More
Pre WOD Every 1:30 for 8 sets 2 pausing power cleans Workout of the Day Every minute on the minute for 12:00 Even: 2 power clean + 2 hang power clean (athlete chooice) Odd: 15/12 calorie bikeRead More
Pre WOD EMOM x 4 minutes 6 Deadlifts Into… EMOM x 3 minutes 4 Deadlifts Into… EMOM x 2 minutes 2 Deadlifts Workout of the Day 5 rounds for time 12 Deadlifts (185/135) 16 Wall Balls (20/14) 200m Run Read More
Pre WOD Double tabata -banded ticep extensions -banded hammer curls Workout of the Day 25:00 as many rounds as possible 100 meter farmers carry (#50/#35) 20 slam ball (#30/#20) 15 abmat situps 10 DB deficit pushups 5 renegade rows (L+R=1)Read More
Pre WOD Every minute on the minute for 6:00 3 high hang power cleans Then, right into.. Every minute on the minute for 6:00 3 hang power cleans Workout of the Day Every 3:00 for 4 rounds 15/12 calorie row 10 bar facing burpees 5 hang power clean (athlete choice) *score time of slowest roundRead More
Pre WOD Every 2:00 on the minute for 5 sets 4 deadlifts Workout of the Day 3 rounds 4:00 as many rounds as possible 5 deadlifts (#205/#145) 7 box jump overs (24″/20″) 9 toes to barRead More
RFCF mountain bikers… we will be doing a group ride this Saturday (8/29) from the gym. Meet at 8:30 and we’ll head up Glassier and do a Vasten loop. Hope to see you there!Read More
