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Team WOD Saturday, October 7, 2017

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Coffee mug and a barbell… the perfect morning ☕️ 🏋️
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Performance
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AMRAP in 5 min, 10 min and 15 min.
30 Deadlift, 225/155#
40 Cal Row
50 Burpee box jump, 24/20
60 Wall balls, 20/14
70 GHD sit-ups
Rest 3min between AMRAP’s
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Fitness
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AMRAP in 5 min, 10 min and 15 min.
30 Deadlift, 125/85
30 Cal Row
30 Burpee box step ups
60 Wall balls, 14/10
100 sit-ups
Rest 3min between AMRAP’s

WOD Thursday, October 6, 2017

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Sayaka just completed her fundamentals with Coach Collin. We are super excited to have her join our community. Looking forward to see all you can do! RCFers make sure to introduce yourselves and say hi if you have not already.
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PERFORMANCE
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A) 6×4 Bench Press, every 90sec
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B)AMRAP in 12min of:
12 Push-Ups
12 Box Jumps
12 Kettlebell Swings, 70#/53#
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FITNESS
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A) 6×4 Bench Press + 30sec Hollow Hold
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B)AMRAP in 12min of:
12 Push-Ups
12 Step-Ups
12 Russian Swings, 44#/26#
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FIT CAMP
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A) 3×5 1min ME Assault Bike cal, every 2:30min
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B)5 Rounds of:
25 Wall Balls
25 Ring Rows

WOD Wednesday, October 4, 2017

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Welcome to the family Kimberly. Kimberly and her husband Jason recently moved her from the east coast and the landed at RCF. Jason will be finishing up his Fundamentals this week so be on the look out. We are super excited to have Kimberly join our regular group classes and can’t wait to see all her successes. RCFers make sure to introduce yourselves and say hi if you have not already.
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PERFORMANCE
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For Time:
5 Rope Climbs
75 Thrusters, 75#/55#
50 Dips
5 Rope Climbs
50 Overhead Squats, 75#/55#
75 Sit-Ups
5 Rope Climbs
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FITNESS
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For Time:
15 Strict Pull-Ups
50 Thrusters, 55#/35#
50 Push-Ups
15 Strict Pull-Ups
50 Overhead Squats, 55#/35#
50 Sit-Ups
15 Strict Pull-Ups
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FIT CAMP
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Tabata:
Med Ball Sit-Ups
Superman Hold
Heel Touches
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AMRAP in 15min:
150m Run
15 Burpees over rower
250m Row

WOD Tuesday, October 3, 2017

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Congrats to Kristin and David on completing their fundamentals with Coach Aaron. We are super excited to have you guys join our community and can’t wait to see you both reach your goals. RCFers make sure to say introduce yourselves and say hi if you have not already.
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PERFORMANCE
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A) EMOM for 8min: 2 Power Cleans + 1 Jerk
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B) 5 Rounds For Reps of:
30 sec Assault Bike, cal
30 sec Rest
30 sec ME HSPU
30 sec Rest
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FITNESS
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A) EMOM for 8min: 2 Power Cleans + 1 Push Press
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B) 5 Rounds For Reps of:
30 sec Assault Bike, cal
30 sec Rest
30 sec Pike Push ups
30 sec Rest
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FIT CAMP
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For Time, reps of 50-40-30-20-10
Double Unders or 2x Sit-Ups
Sit-Ups
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B. For Time, reps of 50-40-30-20-10
Jumping Lunges
Russian Twists
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C. 1 mile Run

WOD Monday, October 2, 2017

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PERFORMANCE

A) Every 2min for 6 sets: 2 Back Squats

B) 3 Rounds For Time of:
15 C2B Pull-UPs
20 Burpees
15 SDHP, 95#/65#

FITNESS

A) Every 2min for 6 sets: 3 Pause Back Squats + 45sec plank

B) 3 Rounds For Time of:
15 Pull-Ups
15 Burpees
15 SDHP, 55#/35# KB or Barbell

FitCamp

A) EMOM for 15min:
45sec side lying banded hip abduction
45sec banded glute bridges
45sec Plank to Push up

B) 10 Rounds For time of:
10 Push Ups
10 KB Swings
10 Goblet Squats

WOD Friday, September 29, 2017

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Congratulations to our newest member to finish Fundamentals, Sophia. Sophia has decided to start her fitness journey with us and we can’t express how honored and excited we are to help her along the way. RCFers make sure to say hi and introduce yourselves if you have not already.
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PERFORMANCE
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A) 6×1 Pause Clean + 1 Hang Clean + 1 Jerk
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B) 3 Rounds For TIme of:
15 Front Rack Lunges, 155#/105#
15 Ring Dips
30 Double Unders
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FITNESS
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A) 6×1 Pause Clean + 1 Hang Clean + 1 Jerk
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B) 3 Rounds For Time of:
15 Front Rack Lunges, 95#/65#
15 Parallette Dips
50 Jump Rope
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FIT CAMP
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A) Buy In: 1.5miles on bike
then,
5 Rounds of:
50 Jump Rope
40 Sit-Ups
30 Jumping Pull-Ups
20 Burpees
10 Lunges, ea Leg with Plate
then,
Cash-Out: 1.5miles on bike
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WOD Wednesday, September 27, 2017

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Sadia is our newest member to complete fundamentals. Congratulations and we are super excited to have you join our regular group classes. We are looking forward to seeing you reach all your goals!
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PERFORMANCE
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6×1 Pause Snatch (at knee) + 1 Hang Snatch, every 90sec
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4 Rounds For Time of:
16 Handstand Push Ups
16 DB Snatch, 50#/35#
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FITNESS
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6×3 Hang Snatches or 3 DB Snatches Each Arm + 30sec Hollow Hold, every 90sec
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4 Rounds For Time of:
20 Pike Push Ups
20 Hang DB Snatch, 20#/10#
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FIT CAMP
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Every 5min for 25min:
150’ Prowler Push
300m Run
1min Plank
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AMRAP in 7min:
Reps of: 3-6-9-12-15…
Burpees
Goblet Squats