RFCF will be closed Sat 7/3 and Mon 7/5 for the 4th of July weekend. Ge outside and enjoy your holiday weekend!!Read more

Pre WOD In 20:00, find your heaviest 1 rep back squat Workout of the Day Every Minute On The Minute For 12:00 1: 15/12 Cal BikeMIN 2: 25 Sit-UpsMIN 3: Max Russian KB Swing (32kg/24kg)Read more

Workout of the Day 24:00 every minute on the minute for max reps/calories 1st min: slam balls2nd min: Assault bike3rd min: slam ball russian twists4th min: shoulder taps5th min: ring rows6th min: wall sitRead more

Pre WOD Tempo Back Squat (31X1) 5 X 3 Workout of the Day 5 Rounds For Time 15 Thrusters (75/55)5 Ring Muscle-UpsRead more

Workout of the Day “TABATA” 8 sets each, :20 ON/:10 OFF Tabata 1 – Hand Release Push-UpsTabata 2 – Sit-UpsTabata 3 – Russian KB Swings (70/53)Tabata 4 – Cal Bike -Rest 1:00 between tabatas- Post WOD 1:00 Pigeon Pose (R)1:00 Pigeon Pose (L)1:00 Couch Stretch (R)1:00 Couch Stretch (L)2:00-4:00 Squat HoldRead more