WOD: DUs / Front Squat / OHWL – WW
Tuesday Workout Of the Day SKILL Double Unders – Max Reps 5min EMOM 3 Front Squats (165/115) WOD 21-15-9 Overhead Walking Lunges (45/25) Windshield Wipers
WOD: DUs / Front Squat / OHWL – WW Read More »
Tuesday Workout Of the Day SKILL Double Unders – Max Reps 5min EMOM 3 Front Squats (165/115) WOD 21-15-9 Overhead Walking Lunges (45/25) Windshield Wipers
WOD: DUs / Front Squat / OHWL – WW Read More »
Friday Workout Of the Day LIFT Press 3×5 WOD 8min AMRAP 3 Power Snatch 6 Dips 9 Toes to Bar
WOD: Press / Power Snatch – Dips – Toes to Bar Read More »
Thursday Workout Of the Day LIFT Snatch 3×5 WOD 100 Double Unders 80 Lunges 60 Situps 40 Burpees 20 Pullups
WOD: Snatch / DUs – Lunges – SUs – Burpees – Pullups Read More »
It’s deload week. Lighter loads now = bigger PRs later. Read more about the benefits of deloading here. LIFT Squat 3×5 @65% WOD 10 Thrusters (75/45) 1 Pullup 9 Thrusters 2 Pullups 8 Thrusters 3 Pullups 7 Thrusters 4 Pullups 6 Thrusters 5 Pullups 5 Thrusters 6 Pullups 4 Thrusters 7 Pullups 3 Thrusters 8 Pullups
WOD: Squat / Thrusters – Pullups Read More »
Sunday Workout Of the Day Hero WOD “Whittien” 5 Rounds… 22 KB Swings (70/50) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wall Balls (20/14)
Friday Workout Of the Day LIFT Clean and Jerk 1RM WOD 50 Burpees 500m Row
WOD: Clean n Jerk / Burpees – Row Read More »
Thursday Workout Of the Day LIFT Snatch 5×2 WOD 5 Rounds… 21 Squats 15 Pullups 9 Handstand Pushups
WOD: Snatch / Squat – Pullup – HSPU Read More »
Tuesday Workout Of the Day LIFT Snatch WOD 3 rounds… 800m Run 20 Thrusters (95 / 65)
WOD: Snatch / Run – Thrusters Read More »
Hey RCCFers Few schedule announcements: New schedule starts tomorrow (Monday). This includes MWF 4pm classes, and TTh 10am classes. CF Football is switching to 3 days per week: Sunday (5pm), Tuesday (8pm), and Thursday (8pm). New members choice classes are on Sunday (6pm) and Wednesday (7pm). NOTE: These MC classes are one hour in length,
Few More Schedule Announcements Read More »
Sunday Workout Of the Day Hero WOD ‘Daniel’ 50 Pullups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters 400m Run 50 Pullups