Category

2016
Workout of the Day 2016 seconds (33:36) as many rounds as possible 20 double unders 16 squats 20 DU’s 16 push press (#45/#35) 20 DU’s 16 KB swings (16kg/12kg) 20 DU’s 16 box jumps (20″) 20 Du’s 16 abmat situps    
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Pre WOD Every minute on the minute for 14 minutes Even: 5 deadlifts Odd: 5-7 strict pullups (weight or assist as necessary) Workout of the Day 5 rounds as many reps as possible :40 med ball mountain climbers (#20/#14) :20 rest :40 MB russian twists :20 rest :40 MB burpees :20 rest
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RFCF will be closed Monday,  January 2nd. Happy New Year to all!
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Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day For time 18 thrusters (#95/#65) 60 double unders 15 thrusters 50 DU’s 12 thrusters 40 DU’s 9 thrusters 30 DU’s 6 thrusters 20 DU’s 3 thrusters 10 DU’s
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Pre WOD Push press 5 X 5 Workout of the Day 10 rounds for time 10 kettlebell swings (24kg/16kg) 10 box jumps (24″/20″) 10 burpees
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Pre WOD Every 2 minutes on the minute complete.. 1 power snatch 3 overhead squats Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)  
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Workout of the Day “12 Days of CrossFit” For time For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 6 kettlebell swings (32kg/24kg) 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps...
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Please note schedule for the Christmas week Friday 12/23: 6am, 8am, 9am, 12 noon only Sat 12/24: closed Mon 12/26: closed Have a great Christmas weekend everybody!!
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Pre WOD Kettlebell clean and press 5 X 10 (5R/5L) Workout of the Day 100 wall ball shots for time (#20/#14) Every minute on the minute complete 5 burpees
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Pre WOD 5 rounds for quality 10 weighted good mornings 10 weighted barbell situps Workout of the Day 3 rounds for time 60 double unders 400 meter row 20 front rack weighted lunges (#95/#65)
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