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BOX BRIEF 16 Days until our RCFBC WODsGiving celebration. Checkout details and RSVP here: https://www.facebook.com/events/321127508274081/ And wait what….another event? Hell yeah! December [...]

Box Brief 17 Days until our RCFBC WODsGiving celebration. Checkout details and RSVP here: https://www.facebook.com/events/321127508274081/ Welcome to the start of our next cycle and the launch of [...]

1. Thank you for your time and for accepting to be our “Member Monday.” Before we get into your story, let’s start with a brief introduction(Age, town, family/kids, occupation, etc.). My name is [...]

WOD “Headless Horseman” For Time: Partner A Row 500m Partner B DL Hold (185/115), (115/75) Rotate Partner A Row 400m Partner B Front Rack Hold (185/115), (115/75) Rotate Partner A Row 300m [...]

Box Brief Social event announcements AAAAAAND tips on tomorrow’s workout? Wowsers! WOD “Fight Gone Bad” 3 Rounds for Max Reps 1min. Wall Balls (20/14) 1min. SDHP (75/55) 1min. [...]

Box Brief Baseline assesses one very important thing – how well can we move our own body. Squatting, sitting up, pushing up, and pullin up – it doesn’t get more funcitonal than [...]

Box Brief Today is the best test of our ability to move functionally with coordination, speed, power, etc. By supplementing this pull day with a 2k row we will test our mid-range motor. WOD A. [...]

Box Brief Today test our clean & jerk technique and explosive power. Fran will then test our short range motor and ability to stay mentally tough while working at max capacity. WOD A.1RM [...]

WOD Welcome to Benchmark week! For the last two months we’ve gone back to good ole fashioned CrossFit using what I consider the best general fitness programming in the world by Ben [...]

Our next nutrition/fitness challenge begins in 2 weeks! We are putting a cool twist on this challenge and making it a “member/guest” fitness challenge! Here are the details: When: Challenge [...]