ALL classes/schedule will resume as normal

starting Tuesday July 24th, 2018. 

Come check out our 2018 RCF Games!!   

www.RCFGames.com

STRENGTH : 10 Tabata Rounds

- HSPU +(Strict)

WOD : Death By...

- Thrusters (95/55) +(115/80)

SKILL : 10-9–8-7-6-5-4-3-2-1

- Pull Ups +(C2B)

- Toes To Bar

WOD : 16-MIN AMRAP

[ 2:1.5:2:1.5:2:1.5:2:1.5:2 ]

- 200m RUN

- Max OH Lunges (35/25) +(45/35)

Score = Total OH Lunges

STRENGTH : 10-MIN EMOM

- 3 Tempo OHS ( 22x0 @ 75% )

WOD : 16-MIN AMRAP (4:2:4:2:4)

- 30 Deadlifts (155/105) +(185/125)

- 60 Double Unders

- Then Max Lateral Burpee OTB

Score = Total Burpees

STRENGTH : 3.5m-2.5m-1.5m-.5m

- Power Snatches (75%)

** REST 1:1 **

WOD : 40-30-20-10 For Time!

- Jumping Squats

- Push Jerks (95/65) +(115/80)