Pre WOD Every minute on the minute for 9:00 1st min: 16 doulble KB alternating push press 2nd min: 16 double KB alternating bent over rows 3rd min: 16 KB split squats Workout of the Day 20:00 as many rounds as possible 10/8 calorie bike 20 lunges 30 situps 40 double undersRead More

Pre WOD Find your 2 rep max power clean Workout of the Day 3 rounds for time 30/25 calorie row 20 wall ball shots (#20/#14) 10 power cleans (#15/#95)Read More

Pre WOD Back squat 5X5 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 KB goblet squat (32kg/24kg) Russian swings PullupsRead More

Pre WOD In 12:00 find your heaviest 2 rep push jerk Workout of the Day 12:00 as many rounds as possible 3-6-9-12-etc….. Push jerk (#95/#65) Slam ball (#30/#20) Down upsRead More

Pre WOD Deadlift 5X5 Workout of the Day 3 rounds for time of… 12-10-8 Deadlifts (#185/#125) Toes to bar *1:30 rest between setsRead More

Pre WOD Power clean 3-3-3-3-3 Workout of the Day 12:00 as many rounds as possible 1 power clean (#155/#105) 3 bar facing burpees 5 box jumps (30’/24″)  Read More

Pre WOD Every minute on the minute for 4:00 6 back squats Every minute on the minute for 3:00 4 back squats Every minute on the minute for 2:00 2 back squats Workout of the Day 3 rounds for time 10 back squats (#115/#75) 15 KB swings (32kg/24kg) 20/15 calorie row -rest 1:00 between rounds-Read More

RFCF will be closed Sat September 5th and Monday September 7th for the Labor Day holiday weekend. Have a great weekend everyone!Read More

Pre WOD Every minute on the minute for 8 minutes 4 push jerks Workout of the Day For time 21-15-9 Push jerk (#135/#95) -2:00 rest- 12-9-6 Push jerk (#155/#105) Strict pullupsRead More

Pre WOD Every 1:30 for 8 sets 2 pausing power cleans Workout of the Day Every minute on the minute for 12:00 Even: 2 power clean + 2 hang power clean (athlete chooice) Odd: 15/12 calorie bikeRead More