RFCF will be closed Sat August 31 and Monday September 2 for the Labor Day holiday weekendRead more

Pre WOD Bench press 5 X 5 Workout of the Day For time 21-15-9 Kettlebell swings (32kg/24kg) Burpees PullupsRead more

Pre WOD Mixed kettlebell weighted step ups 5 X 12 Workout of the Day 15  minutes as many rounds as possible 10 sandbag cleans (#85/#55) 15 wall ball shots (#20/#14) 20/15 calorie Assault bikeRead more

Workout of the Day 24 minutes as many rounds as possible with a partner P1: 100 meter sandbag pill carry P2: 6 front rack lunges 3 push press 6 burpees *pick up each time where your partner left offRead more

Workout of the Day For time 50 DB snatch (#50/#35) 50 cal row 5 rope climbs 200 meter run 40/40/4/200 run 30/30/3/200 run 20/20/2/200 run 10/10/1/200 runRead more