Workout of the Day For Time 24 Single DB Box Step-Up (24/20)*50 Alt. DB Snatch (50/35)24 Single DB Box Step-Up *DB Can be held anyway above the waist. Post WOD For quality 10 Alt. DB Turkish Get-Ups (Athlete Choice)*30 DB Slides10 Alt. DB Turkish Get-UpsRead more

Workout of the Day “Rannie” For time 50-40-30-20-10*Double UndersSit-ups** *400m Run After Each Full Round**GHD OptionalRead more

Workout of the Day Every Minute On The Minute For 24:00MIN Min 1 – 15/12 Cal BikeMin 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*Min 3 – Max Rope ClimbsMin4 – Rest Post WOD Accumulate 5:00 in the bottom of an air squatRead more

RFCF will be closed Saturday 9/4 and Monday 9/6 for the Labor Day Holiday weekend.Read more

Pre WOD In 12:00, build to a 5 rep touch and go deadlift workout weight for WOD Workout of the Day For Time 15-15-15-15Deadlifts (275/185)15-20-25-30Ring DipsRead more