STRENGTH : 5 Rounds For Quality!

- 5 High Hang Snatches*

  * (3 second pause on each catch)

- 10sec hold at hang after each round 

WOD : 4 Rounds For Time!

- 30 WB Shots (20/14)

- 20 WB Russian Twists (per side)

- 10 Push Ups

Welcome Back!!

STRENGTH : 6 Rounds E2MOM

- 4 Pause Front Squats (3sec @ 70%)

WOD : 11-MIN AMRAP (3:1:3:1:3)

- 1-MIN T2B (2:1 high knee raises)

- 1-MIN OHS (75/55) +(95/65)

- 1-MIN Burpees

- 1-MIN REST

Unfortunately, we are closed for 4-Week Mandate per Governor Inslee. We are expected to open back up December 14th. In the meantime, we will be holding online classes via ZOOM and all communication will be through our private group page. If you need to be added, please contact us via email. We apologize for any inconvenience this may have caused. Thank you for your patience and your continued support! Without YOU, there is no RCF! 💚

STRENGTH : 8 Rounds (x:x)

- 250m Row AFAP

- REST 1:1

WOD : 25-20-15-10-5 For Time!

- Strict Presses (85/60) +(105/75)

- Box Jump Overs (24/20) +(30/24)

STRENGTH : 5 Rounds For Quality! (1:1

- 1 MIN AMRAP of…

- Heavy Hang Muscle Snatches

WOD : 4 Rounds For Time!

- 30 WB Shots (20/14)

- 20 Alt Arm DB Snatch (50/35)

- 10 Burpees