Starting Monday (3/23), in addition to our at home body weight WODs, we will be programming a “weighted object” workout, workouts which can be performed with a single weighted object. This will add a lot of variety and new challenges to our workouts. Both workouts will be found on our website as well as the...Read More
Dear RFCF Crew, in an effort to keep you guys moving and staying strong during this period, in addition to programming “at home” bodyweight workouts for you, we would like to offer the option of an equipment loaner program. We obviously can’t equip everybody with their own home gym, but adding even one piece of...Read More
Pre WOD 3 sets for quality 5-10 handstand pushups OR strict seated DB presses 5-10 strict ring rows Workout of the Day Every minute on the minute for 20:00 1st min: 16/13calorie row 2nd min: 15 toes to bar or 20 abmat situps 3rd min: max DB renegade rows (#50/#35) 4th min: max rope climbsRead More
Workout of the Day With a partner for time 500 meter row 60 sandbag power cleans (#120/#70) 1000 meter row 40 SB power cleans 1500 meter row 20 SB power cleans *switch every 250 meters on rower, partition cleans in any mannerRead More
Pre WOD 3 sets 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as Needed between sets Workout of the Day Every 4:00 on the minute for 16:00 MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls (30/20) -Rest 4:00- Every 2:00 on the minute for 10:00...Read More
Workout of the Day ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing (70/53) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB Swing 125 Double Under *In each set, work...Read More
Pre WOD Find your 10 rep max front squat Workout of the Day 9:00 as many reps as possible 9 overhead squats (#95/#65) 9 down ups 9 knees to elbowRead More
Workout of the Day In teams of 2… 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges** On the bike, P1 works while P2 hold (1) KB (53/35) in the front rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set...Read More
