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

Pre WOD Back squat 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 kettlebell swings (32kg/24kg) 15 V-upsRead More

Workout of the Day 5 rounds 2:00 row for max calories 2:00 AMRAP double KB front rack reverse lunge (24kg/16kg) 2:00 rest *5 rep deduction in score each time KB’s are set doneRead More

Workout of the Day With a partner 5:00 max cal Assault bike 5:00 AMRAP clean and jerk (#115/#80) 3:00 rest 5:00 max cal Assault bike 4:00 AMRAP snatch (#95/#65) 3:00 rest 5:00 max cal Assault bike 3:00 AMRAP thrusters (#75/#55)  Read More

Pre WOD Close grip bench press 5 X 5 Workout of the Day 5 rounds for time 5 deadlifts (#275/#195) 10 lateral over the bar burpeesRead More

Pre WOD 5 rounds, not for time 10 archer ring pushups 10-15 GHD situps Workout of the Day 3 rounds for time 30 squats 15 push jerks (#115/#85)Read More

Pre WOD 50 calorie Assault bike for time Workout of the Day 5 rounds for time 10 DB deadlifts (#50/#35) 10 DB hang power cleans 10 front squats 10 DB push pressRead More

Workout of the Day 15 minutes as many rounds as possible 200 meter run 7 burpees 7 power cleans (#135/#95) Post WOD 40 barbell rolloutsRead More

Pre WOD “Death by strict pullups” Workout of the Day “Fight Gone Bad” 5 rounds as many reps/calories as possible 1:00 wall ball shots (#20/#14) 1:00 sumo deadlift high pull 9375/#55) 1:00 box jumps (20″) 1:00 push press 1:00 row for calories 1:00 rest  Read More

Workout of the Day With a partner, complete 3 rounds for time P1: 30 toes to bar P2: hang from bar P1: 30 wall ball shots (#20/#14) P2: handstand hold P1: 30 box jumps (24″/20″) P2: bottom of squat holdRead More