RFCF will be closed Sat 7/4.  Have a great 4th of July!Read more

Pre WOD Deadlift 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first set of 8-6-4 Workout of the Day Every minute on the minute for  6:00 Even: 10 Deadlifts (135/95) Odd: 8 down up box jumps -2:00 Rest Every minute on the minute for  6:00 5 Deadlifts (185/135) 7 Burpees 9 Box JumpsRead more

Pre WOD Push press 8-6-4-8-6-4 *second set of 8-6-4 should be heavier than first set of 8-6-4 Workout of the Day On a 2:00 running clock… Max double unders Into… Every minute on the minute for 8:00 Even: max push press (95/65) Odd: max slam balls (#30/#20) Into… On a 2:00 running clock… Max double undersRead more

Pre WOD Every 2:00 on the minute Front squat 8-6-4-8-6-4 *second set of 8/6/4 heavier than first set of 8/6/4 Workout of the Day 10:00 as many rounds as possible 3-6-9 and so on… Front Squats (95/65) Toes to BarRead more

Pre WOD 3 sets 7 SA KB Snatch (R) 10 SA OH KB Lunge (R) 7 SA KB Snatch (L) 10 SA OH KB Lunge (L) Workout of the Day 4 rounds for time 30/25 Cal Row 20 Alt. DB Snatches (50/35) 10 Pull-upsRead more