We apologize for the last minute update. The province just announced that Wellington-Dufferin-Guelph public health has been moved to the ‘Protect’ level of it’s new COVID-19 response framework. We are required to make changes to our measures by 12:01am on Nov 7, so these changes will be in effect for tomorrow’s classes. We are unfortunately not […]
Urgent Update Regarding New Provincial Guidelines for Gyms Read More »
We are super excited to announce that RCCF will be re-opening our doors to our amazing community this coming Saturday!! Details to follow via email. Can’t wait to see you all!
RCCF is Re-Opening This Week! Read More »
Our community is what makes our gym great, not the CrossFit name. With the help of our coaches and members we have built a strong community over the years based on the shared values of respect, support and trust. We no longer feel that CrossFit HQ aligns with these values and we have therefore decided
We Are De-Affiliating and Rebranding Read More »
We regret to announce that as of March 16 we will be closing in an effort to combat the spread of COVID-19. Details regarding memberships and continued services have been outlined in our private Facebook and in a private email to all members. If you did not receive the notice please contact us so we
Gym Temporary Closure Due to COVID-19 Concerns Read More »
Saturday Workout Of the Day LIFT Clean 4×3 @ 80% WOD 20-15-10-5 Toes To Bar Thrusters (95/65)
WOD: Clean, T2Bs, Thrusters Read More »
Friday Workout Of the Day LIFT Push Press 4-4-3-3-2 WOD 3 Rounds: 4min work, 2min rest 60 Double Unders (1.5min cap) 30 DB Snatches (50/35) Max Calorie Row
WOD: Push Press, DUs, DB Snatch, Row Read More »
Thursday Workout Of the Day LIFT Back Squat 6-5-4-3-2 WOD 3 Rounds 500m Run 50 KB Swings (53/35) 50 Goblet Lunges
WOD: Back Squat, Run, KB Swings, GLs Read More »
Wednesday Workout Of the Day WOD 1 7min AMRAP 2+ Handstand Push-ups 2+ Power Cleans (155/105) WOD 2 7min AMRAP 10/7 Cal Bike 10 Burpees WOD 3 7min AMRAP 12 Pistols 6 Chest to Bar Pull-ups
WOD: Triple Couplet Read More »
Tuesday Workout Of the Day LIFT Sumo-Deadlift 4×5 @ 75% WOD 12min AMRAP 10 Pushups 10 Power Snatches (75/55) 10+ Wall Balls (20/14)
WOD: SDL, Pushups, Snstches, WBs Read More »
Happy Birthday Canada!! Monday Workout Of the Day Partner WOD… 60 Double Unders 40 Overheard Stationary Lunges (95/65) 20 Toes to Bar 200m Run Together 60 Double Unders 40 Overhead Stationary Lunges (115/75) 20 Toes to Bar 200m Run Together 60 Double Unders 40 Clean & Jerks (115/75) 20 Toes to Bar 200m Run Together
WOD: Canada Day Sweatfest Read More »
