RFCF has purchased it’s own space! The last day in our current location will be Friday, Oct 10th. Don’t worry, we’re not going far, right around the corner to 40 Sunset Drive, across the street from Valley Lumber, right next to the Lynn Goldsmith Photo Gallery. There will be no workout on Saturday, October 11th, but but we will have a moving party starting at 9 am to haul everything to our new location. Any volunteers would be greatly appreciated. We will have a couple trucks and trailers but any additional trucks or trailers would be very helpful.  We will be closed Monday the 13th and Tuesday the 14th as we finish preparing our new home and we will be re opening on Wednesday the 15thRead more

Please note the following schedule changes for the New Year’s week. Monday, we will hold regular schedule. On Tuesday, New Years eve, we will hold one workout at 9 AM. We will be closed on New Year’s day and also Thursday, Jan 2nd to take a much needed break and spend time with family. We will be back to regular schedule Friday January 3rd, refreshed, recharged and ready for a strong 2014.Read more

How much importance do you place on “RX’ing” a workout? Do you feel as if RX’ing is going to yield better results in the long run to your progress than if you scale a WOD? Maybe not. You may actually be inhibiting your progress by attempting WODs as RX. CrossFit is about power output, work (load x distance), divided by time. Too heavy slows time thus blunting power output. Here is an artical I’ve posted in the past but is worth reading again to help understand this concept.  Bottom line is this, get stronger by lifting heavy and challenging yourself in the strength portions of our workouts, aka…our pre wod. By increasing your strength this will allow you to move heavier loads faster in the timed and scored portions of the WODs with maximal power output. We are not developing strength in the WOD, we are trying to generate power....Read more

Online Journal…   Many of you are now using the online journal feature contained here in the new website. Many have also had questions about the some of the specifics on how to use it. There are several changes I’ve requested from the web designer as far as how the journal looks, reads, and functions to be as simple and easy as possible to not only track WODs done here at RFCF but any additional WODs you may want to record. As soon as these changes are finished we will be holding several short tutorial sessions at the gym to answer any questions you may have about how to best use the online journal and the members network within the site. Also, be looking for the class scheduling feature which will be in place soon. As we get into the fall and winter months, some of the more popular classes will have limits as to number of...Read more

Start CrossFit with our next Elements class beginning Tuesday, September 30th. This is the first in a series of 4 classes designed to prepare you to enter our regularly scheduled daily workouts. The Elements class will run Tuesdays and Thurdays at 6pm for two weeks. For more information or to sign up go here..Read more