Pre WOD Every 2 minutes for 14 minutes 1 clean pull 1 power clean 1 squat clean Workout of the Day 12 minutes as many rounds as possible 3 muscle ups 6 dumbbell thrusters (#50/#30) 9 burpeesRead more

Pre WOD Bench press 5 X 5 Workout of the Day 16 minutes as many rounds as possible 30 calorie row 60 double unders 30 weighted overhead walking lunge steps (#45/#25)  Read more

Workout of the Day 2016 seconds (33:36) as many rounds as possible 20 double unders 16 squats 20 DU’s 16 push press (#45/#35) 20 DU’s 16 KB swings (16kg/12kg) 20 DU’s 16 box jumps (20″) 20 Du’s 16 abmat situps    Read more

Pre WOD Every minute on the minute for 14 minutes Even: 5 deadlifts Odd: 5-7 strict pullups (weight or assist as necessary) Workout of the Day 5 rounds as many reps as possible :40 med ball mountain climbers (#20/#14) :20 rest :40 MB russian twists :20 rest :40 MB burpees :20 restRead more

RFCF will be closed Monday,  January 2nd. Happy New Year to all!Read more