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
Start CrossFit with our next Elements class beginning Tuesday, September 30th. This is the first in a series of 4 classes designed to prepare you to enter our regularly scheduled daily workouts. The Elements class will run Tuesdays and Thurdays at 6pm for two weeks. For more information or to sign up go here..Read More
Pre WOD Follow each set of back squats with a maximum effort set of pushups Workout of the Day Tuesday 10 minutes as many rounds as possible 10 DB snatch R arm (#50/#30) 5 weighted box step overs (same DB) 10 DB snatch L arm 5 weighted box step oversRead More
Pre WOD Every minute on the minute for 10 minutes complete ME set of strict pullups Workout of the Day Monday 7:00 as many rounds as possible 200 meter run 10 power cleans (#135/#85) 10 box jumps (24″/20″) 2:00 rest 7:00 as many rounds as possible 200 meter run 10 push jerks (#115/#75) 10 toes...Read More
Pre WOD Double tabata -front plank -superman Workout of the Day Friday CrossFit Games Open Workout 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters (#95/#65)Read More
Pre WOD 5 rounds, not for time Workout of the Day Thursday 4 rounds for time 20/15 calorie row 10 DB hang clean to overhead (#40/#25) 200 meter run 10 kettlebell swings (32kg/24kg)Read More
