We’ve begun our weekly olympic lifting/barbell classes. Class times are Tues @ 6pm, Thurs @ 8am, and Sat at 4pm. Join us and improve your proficiency with everything barbell!Read more

Starting Tuesday, May 7th, RFCF will introduce a new class called CrossFit Cardio. These will be CrossFit workouts with programming that relies heavily on running. These will typically be longer time domain endurance based workouts of short intervals, long intervals and tempo/time trials, also incorporating bodyweight strength movements (squats, pushups etc..), prowler sleds, and rowers.    Every class will begin/end with mobility, light movement and stretching. It is recommended though not necessary that participants use a basic chrono watch or stop watch to monitor their time. Each person will have individual times; progress is determined by pace/recovery time, PR on benchmarks. There is no group scoring like CF Wods, but there will be personal records and levels to meet.    These classes will be coached by Debbie Miller. Debbie has been a personal trainer, group instructor, fitness consultant and fitness educator for 28 years. She received her bachelor’s degree in Exercise Science in 1984, and has been certified through...Read more

Our next  Elements Class will begin Tuesday, September 4th . It will run Tuesday the 4th, Wednesday the 5th and Friday the 7th the first week, and M/W/F the 10th, 12th, and 14th, the following week. You may choose between attending at either 8am or 6pm on any of the scheduled days. Each session will last 1 hour. Contact us if  you’d like more information or if you’d like to add your name to the roster for this session.Read more

Start CrossFit with our October Elements class beginning Tuesday October 1st. 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 last approximately an hour and a half. More information hereRead more

All RFCFer’s, join us this Friday, 4/5, for our spring BBQ. It will follow the final CF Games Open WOD Friday evening. Spouses and kids are welcome. Food off the grill and beer will be provided. If you’d like to bring a dish to share, please do, but not required, and no…it does not have to be paleo.Read more