Pre WOD In 12 minutes, complete as many strict pullups as possible Every break complete 7  V-ups Workout of the Day Sandbag “Kalsu” 100 sand bag thrusters for time (#80/#65) Every minute on the minute complete 5 burpeesRead more

Pre WOD Close grip bench press 5 X 7 Workout of the Day In 15 minutes, climb as far up ladder in reps as possible of… 1 burpee 1 box jump (24″/20″) 2 burpees 2 box jumps 3/3, 4/4, etc……Read more

Please note, RFCF will be closed Monday July 3rd and Tuesday July 4th. Enjoy a great extended holiday weekend!!Read more

Workout of the Day “The Chief” 5 rounds 3:00 as many rounds as possible 3 power cleans (#135/#95) 6 pushups 9 squats 1:00 rest Post WOD 4 X 50 banded partner sprintsRead more

Pre WOD 1 arm Dumbbell rows 5 X 20 (10R/10L) Workout of the Day Max distance overhead sandbag carry  (#65/#40) in 20 minutes. Every time you drop SB, run 200 meters  Read more