Workout of the Day For time 10-8-6 Deadlift (#315/#205) 10-20-30 Burpees Post WOD 60 hollow rocksRead more

We got rained out a couple weeks ago…. rescheduled RFCF group mountain bike ride this Saturday, 9/19. Meet at the gym at 9:00 amRead more

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