• Thursday December 13th 2012

    By paul
    In December 12, 2012
    On WODs
    During a pistol squat some athletes prefer to grab their foot to help with balance in the bottom position Today is FREE friends and family workout. Bring a spouse, friend, co-worker or anyone looking to get a little dose of Crossfit. The workout is for all levels and can be easily scaled for lower level athletes. Hope to see a few new faces. Thursday December 13th 2012 5:00, 6:00,...
  • Wednesday December 12th 2012

    By paul
    In December 11, 2012
    On WODs
    Francis moving fast through some bodyweight squats Wednesday December 12th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. Practice muscle up transitions, skills and drills for 15 min. If you can do a muscle up, work a more efficient way of doing them. Advanced athletes should be able to perform all variations of muscle ups (dead hang or strict, false grip, no false...
  • Tuesday December 11th 2012

    By paul
    In December 10, 2012
    On WODs
    The 5am crazies Tuesday December 11th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. In 15 min build to a heavy one rep hang (Mid thigh) squat snatch – Let feel dictate your load and whether or not you choose to go for a new max effort. Just build to a weight that feels like the outer limit of what you are capable...
  • Monday December 10th 2012

    By paul
    In December 9, 2012
    On WODs
    Shannon showing control for the judges at the Legendary Competitor Olympic lifting meet Congratulations to RCF athletes Jenna and Jeff H. for their awesome performance this weekend at the Legendary Competitor competition. Also, a big pat on the back to our Crossfit teens competitors Cole W., Mitchell, Christopher and  Dakota. These boys took down the Pirates Of Fitness teen competition Saturday at the Anaheim Sports Complex and represented very...
  • Saturday December 8th 2012

    By paul
    In December 7, 2012
    On WODs
    What can these athletes do to improve the bottom position of their squat?     Take note of our new schedule for Saturday morning workouts. Make sure to arrive on time and ready to get after it. See you there! Saturday December 8th 2012 7:00 & 9:00 am WOD Teams of 3 (1 person working at a time)  75 Axle Bar Deadlift (205/135) *After every 25 deadlifts, team completes 40...
  • Friday December 7th 2012

    By paul
    In December 6, 2012
    On WODs
    During the olympic lifts, the barbell path must remain close to the athlete and in a straight line. Here Brian lets the bar get away from him during a power clean well over his body weight. Friday December 7th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. Thruster 1-1-1-1-1-1-1 – Pull barbell from rack. Must be one continuous movement from the bottom of the squat to...
  • Thursday December 6th 2012

    By paul
    In December 5, 2012
    On WODs
    Locked out   Thursday December 6th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. “Bottom To Bottom… Tabata Squats” 20 sec of work followed by 10 sec of rest. During the rest period hold the bottom position of a squat. Repeat for 8 intervals. Score is total number of squats completed. B. 2 sets of 1 min max calorie row rest :60 sec...

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