Pre WOD In 12:00 find your heaviest 2 rep push jerk Workout of the Day 12:00 as many rounds as possible 3-6-9-12-etc….. Push jerk (#95/#65) Slam ball (#30/#20) Down upsRead more

Pre WOD Deadlift 5X5 Workout of the Day 3 rounds for time of… 12-10-8 Deadlifts (#185/#125) Toes to bar *1:30 rest between setsRead more

Pre WOD Power clean 3-3-3-3-3 Workout of the Day 12:00 as many rounds as possible 1 power clean (#155/#105) 3 bar facing burpees 5 box jumps (30’/24″)  Read more

Pre WOD Every minute on the minute for 4:00 6 back squats Every minute on the minute for 3:00 4 back squats Every minute on the minute for 2:00 2 back squats Workout of the Day 3 rounds for time 10 back squats (#115/#75) 15 KB swings (32kg/24kg) 20/15 calorie row -rest 1:00 between rounds-Read more

RFCF will be closed Sat September 5th and Monday September 7th for the Labor Day holiday weekend. Have a great weekend everyone!Read more