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...

30 Dec 2016

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Friday

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...

29 Dec 2016

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New Year’s Schedule

RFCF will be closed Monday, January 2nd. Happy New Year to all!

29 Dec 2016

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Thursday

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...

28 Dec 2016

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Wednesday

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

27 Dec 2016

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Tuesday

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...

23 Dec 2016

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Friday

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...

22 Dec 2016

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Christmas Week Schedule

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...

22 Dec 2016

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Thursday

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...

21 Dec 2016

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Wednesday

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...

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2016

Saturday

Friday

New Year’s Schedule

Thursday

Wednesday

Tuesday

Friday

Christmas Week Schedule

Thursday

Wednesday