Michael, Ryan, and Owen locking it out

Let’s be mindful of technique today and really challenge your form over the number of kilograms you lift. Today we’ll challenge the classic standard of the movement: lift a dead weight from the ground to a standing position.


+ Winding Down – FCF Nutrition

CrossFit WOD for Wednesday 4/4

deadlifts 5-5-3-3-3-1-1-1-1

Post all loads to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 2/3

back squat

Powerlifting WOD – Week 5/7, Day 2/3

back squat
bench press

Kettlebell WOD


Crystal and Ali doing a tandem deadlift at the 2017 RCF Games


+ What a Park in the ID Tells Us About Urban Life – Crosscut
+ H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily

CrossFit WOD for Tuesday 8/22

for time:
21 deadlifts
42 hand-release pushups
15 deadlifts
30 hand-release pushups
9 deadlifts
18 hand-release pushups

Rx = 102/70kg, Fitness = 70/50kg, Performance = 125/87kg

Post time to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

handstands, headstands, and hanging

CompEx WOD

21-15-9 rft:
calories on assault bike
calories on rower

21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round

4 rft:
15 k2e
5 push jerks, 80/55kg


Rest 5 minutes between each workout.

Endurance WOD

Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.