Pre WOD 3 rounds, not for time 10 hollow rocks 10 medball mountain climbers 10 MB russian twists 10 MB situps *rest 1:00 between rounds Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (24″/20″)Read More
RFCF will be having it’s first gym ski day of the year on Sat Feb 2nd. Join us at Aspen Highlands. Meet at 10:00 at the bottom of the Exibition lift. We’ll head up for a Bowl lap first for anyone interested and ski until we meet up for some apres at the Ale House...Read More
Workout of the Day Every 5 minutes on the minute for 25 minutes 5 DB hang clean and jerks R arm (#50/#35) 5 DB hang clean and jerks L arm 10 alternating DB snatches 20/14 calorie Assault bike *record time of slowest round Read More
Pre WOD In 20-25 minutes, find your heaviest 1 rep clean Workout of the Day 12 minutes as many rounds as possible 300/225 meter row 30 kettlebell swings (24kg/16kg) 30 walking lunge steps Read More
Workout of the Day 10 rounds for time :30 DB deadlift :30 rest :30 DB push press :30 rest :30 DB bent over row :30 rest :30 DB front squat :30 rest Read More
Workout of the Day 31 minutes as many rounds as possible with a partner 31 burpees 31 DU’s 31 deadlifts (#95/#65) 31 pushups 31 box jumps (24″/20″) 31 hang power cleans 31 squats 31 kettlebell swings (24kg/16kg) 31 shoulder to overhead 31 abmat situps 31 cal row 31 wall ball shots (#20/#14)Read More
Pre WOD Bench press 5 X 5 10 strict toes to bar after each set Workout of the Day For time 21-18-15-12-9-6-3 Push press (#95/#65) Abmat situps BirpeesRead More
Pre WOD 1 arm DB row 5 X 20 (10R/10L) Workout of the Day 4 rounds for time 30 wall ball shots (#20/#14) 20 overhead walking lunge steps with med ball 10 box jumps (30″/24″)Read More
