Pre WOD 3 rounds for quality 10 GHD situps 1:00 front plank hold 10 russian twists (#45/#25)(L+R=1) Workout of the Day 3 rounds 5:00 AMRAP 3 handstand pushups (strict) 6 deadlifts (#245/#175) 9 box jumps (24″/20″) 2:00 restRead More

Workout of the Day 4 rounds 3:00 400 meter run AMRAP sandbag (#65/#40) box step overs (24″/20″) 1:00 rest 3:00 500/400 meter row AMRAP sandbag box step overs 1:00 restRead More

Pre WOD Turkish get ups 2 X 5 2 X 3 2 X 1 Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) PullupsRead More

Workout of the Day With a partner, accumulate 22 rope climbs Partner not climbing holds barbell plank 100 meter run after every rope climbRead More

Pre WOD Every minute on the minute for 10 minutes 1 power snatch 1 hang squat snatch Workout of the Day 6 rounds 1:00 row for max calories 1:00 AMRAP overhead walking lunge (#45/#25) 1:00 AMRAP med ball cleans (#20/#14) 1:00 restRead More

Pre WOD In 10 minutes, complete as many hand release pushups as possible Every break complete 10 hollow rocks Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#225/#155) 10 kettlebell snatches (24kg/16kg) 50 double undersRead More

Pre WOD In 12 minutes, complete as many strict pullups as possible Every break complete 7  V-ups Workout of the Day Sandbag “Kalsu” 100 sand bag thrusters for time (#80/#65) Every minute on the minute complete 5 burpeesRead More

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible of… 1 burpee 1 box jump (24″/20″) 2 burpees 2 box jumps 3/3, 4/4, etc……Read More

Please note, RFCF will be closed Monday July 3rd and Tuesday July 4th. Enjoy a great extended holiday weekend!!Read More

Workout of the Day “The Chief” 5 rounds 3:00 as many rounds as possible 3 power cleans (#135/#95) 6 pushups 9 squats 1:00 rest Post WOD 4 X 50 banded partner sprintsRead More