Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more

Workout of the Day Murph 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile runRead more

Workout of the Day 5/23/2015 With a partner, complete for time.. 1000 meter row while teammate holds the top of dead lift position (#135/#85) 100 box jumps while partner holds bumper plate overhead (#45/#25) 100 wall ball shots while partner holds ring support position 1000 meter row while teammate holds the top of dead lift position (#135/#85) Switch positions as necessaryRead more

There will only be one workout on Monday, May 25th at 9 am. We will be doing the annual Memorial Day classic workout “Murph” This year our workout will be open to any non RFCF members as well for a drop in fee of $15, all of which will be donated to The Hero’s Project.  There will be many scaling options available so this workout can be completed by everyone.  Also, there will be no Mobility WOD or open gym on Sunday the 24th. Sunday’s Mobility WOD and open gym will then go on break for the summer, look for it’s return in the fall.Read more

Pre WOD Bent Over Barbell Row5 X 5 Workout of the Day 5 22/2015 10 minutes as many rounds as possible 10 wall ball shots (#20/#14) 100 meter run with med ball 10 box jumps (24″/20″) Post WOD Accumulate 3:00 in L-sit positionRead more