Workout of the Day 4/4/2015 Workout of the Day: 8:00 Teammate 1-200 meter med ball run (#20/#14) Teammate 2-amrap burpees 2:00 rest 8:00 Teammate 1-double kettlebell front rack hold (20kg/12kg) Teammate 2-amrap wallball shots (#20/#14) 2:00 rest 8:00 Teammate 1-300/250 meter row Teammate 2-amrap double kettlebell skier swings (20kg/12kg) Switch positions on teammate 1’s changeRead More
Workout of the Day 4/3/2015 MetCon Every minute on the minute for 15 minutes complete… 1st min: 5 deadlifts (#275/#185) 2nd min: 20 GHD or abmat situps 3rd min: 30 double undersRead More
Pre WOD 5 rounds for quality Workout of the Day 4/2/2015 MetCon 10-9-8-7-6-5-4-3-2-1 Burpees Box jumps (30″/24″) Kettlebell swings (32kg/24kg)Read More
Another storm is rolling in. If we have 10+ inches of snow tonight the Saturday morning workout for February 8th will be cancelled. We will post the status on our Facebook page first thing Saturday morning so be sure to check there before you head to the gym. If the powder day rule goes into...Read More
Attention RFCF members, our construction build out is taking a bit longer than anticipated. We will now be re opening on Friday, October 17th, not on Wednesday. Sorry for the inconvenience but it will be well worth the wait…the new space is incredible.Read More
Start CrossFit with our February Elements class beginning Tuesday February 4th. This is a series of four classes designed to prepare you to join our regularly scheduled daily workouts. These classes will be held Tuesdays and Thursdays for two weeks. You may choose from either 8 AM classes or 6 PM classes. Each class will...Read More
RFCF has purchased it’s own space! The last day in our current location will be Friday, Oct 10th. Don’t worry, we’re not going far, right around the corner to 40 Sunset Drive, across the street from Valley Lumber, right next to the Lynn Goldsmith Photo Gallery. There will be no workout on Saturday, October 11th,...Read More
Please note the following schedule changes for the New Year’s week. Monday, we will hold regular schedule. On Tuesday, New Years eve, we will hold one workout at 9 AM. We will be closed on New Year’s day and also Thursday, Jan 2nd to take a much needed break and spend time with family. We...Read More
