Monday December 17th 2012

RDG Monday December 17th 2012 5:00, 6:00, 7:00 & 9:00 am 4:30, 5:30 & 6:30 pm WOD A. Spend 15 minutes finding a new one rep max Back squat B. “Old St. Fran” 21 – 15 – 9 reps of: Thruster (95/65) Pull-up Weekly Member Challenge #2 1 Min max distance “Dogsled” push (145/100) – Set up two cones 50 feet apart, accumulate as many feet as possible over...

Saturday December 15th 2012

Last weekends free pull up workshop. Be on the look out for more free workshops at RCF. Saturday December 15th 2012 7:00 & 9:00 AM WOD A. “D-ball clean ladder” – Weights available: 25#, 35#, 50#, 80#, 100#, 120#, 150# B. Team “DT” 15 Min AMRAP In teams of two alternate completed rounds of: 12 Dead-lift (155/105) 9 Hang clean 6 Push jerk

Friday December 14th 2012

Kris getting warm on the Airdyne. What are your thoughts on this piece of equipment? Friday December 14th 2012 5:00, 6:00, 7:00 & 9:00 am 5:30 pm WOD A. “You Better Watch Out, You Better Not Cry” With 10 min on a timer: Run 1 mile – In remaining time perform AMRAP of Burpees With 10 min on a timer: Run 1 mile – In remaining time perform AMRAP...

Thursday December 13th 2012

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

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

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

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...