Workkout of the Day Every 5 minutes on the minute for 25 minutes 30 squats 20/15 calorie row 7 power snatches (#115/#85) *post time of slowest roundRead more

Pre WOD 50 strict pullups *every break do 5 ring dips 7:00 time cap Workout of the Day 18:00 as many rounds as possible 60/40 calorie Assault bike, then… 3 wall ball shots (#20/#14) 3 burpees 6 WB shots 6 burpees, 9/9, 12/12, etc…..Read more

Workout of the Day “Fireworks” With a partner for time 800 run, then….. 7 rds 8 burpee pullups 17 wall ball shots (#20/#14) Then… 800 meter run 76 kettlebell swings (24kg/16kg)Read more

Pre WOD Deadlift 5-5-3-3-1-1 Workout of the Day “Helen” 3 rounds for time 400 meter run 21 kettlebell swings (24kg/16kg) 12 pullups  Read more

RFCF will be closed Thursday July 4th and Friday July 5th   Back to normal schedule Saturday July 6th at 9amRead more