The Current Cycle

This week begin a new 12- week cycle consisting of two four week blocks finishing our eight week block around Memorial Day  “Murph.” We are shifting our focus from the open, to gaining proficiency in more specific areas such as the olympic lifts, gymnastics strength endurance, core strength, and rowing technique work. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics on Saturdays will continue to follow the same format, building on a more sound based of stability and positional strength. Volume will increase slightly throughout the next 8 weeks as well as more focus on skill in dynamic movements (kipping pull ups, kipping ttb, kipping muscle ups, handstand push ups and walking).

As always, it is important to remember health is and always will be #1. If you have any nagging issues, make sure to inform a coach, ask for modifications, and take any necessary precautions to mobilize before or after classes.

Fitness or Performance?

We understand not everybody has the same goals when they walk in the door at RF. If your goal is more for fitness and less to maximize performance for a specific goal, the progression of training can be and may be different. Higher skilled movements (snatch, overhead squat, gymnastics movements, etc.) that require maximal mobility, strength and stability in certain muscle groups and joints should be introduced slowly and carefully when the client is ready. For our newer members and those who are still beginners in training, we always welcome scaling in both weight, movement, and volume when necessary, so please always feel free to speak with a coach about what will be best for you.

Specialty Classes

If your goals are to improve strength, gymnastics strength and skill development, compete in the sport of CrossFit, or develop a better aerobic capacity then make sure you check out our specialty classes accessible to all RF members. The only way to get better at anything is through hard work and consistent practice so take advantage of these opportunities to focus your efforts towards your own specific goals.

Saturday: Masters (8am), Barbell (9am), Gymnastics (10am)

Workout of the Day Template

April 2018 – June 2018 (12 weeks, 3×4 week blocks)


Strength – Back Squat (eccentric and isometric focus), upper body pulling strength endurance (pull up variations, rows)

Conditioning – Short to moderate time domain with high intensity


Strength – Power clean and snatch, plyometrics, upper body push strength (strict press > PP> SJ, dips, handstands)

Conditioning – aerobic power (LB push/UB pull focus)


Strength – Unilateral strength and stability (single arm, single leg strength), core work (hollow, arch, plank, L-sit, etc.)

Conditioning – EMOM’s and short amraps focusing on breathing and pacing (NOT going hard)


Strength – Lower body Pull (clean and snatch pulls/deadlifts/RDLs) and plyometrics

Conditioning – aerobic cyclical repeats (rowing, running and AB) + upper body pull/push density (i.e. S2O, HSPU, Pull ups, DB’s, etc.)


Strength – Full Clean/C&J and Snatch (will alternate with Tuesday)

Conditioning – mixed modal aerobic building in intensity, benchmarks


Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand 


Saturday – Pulling (Kipping pull ups, Kipping Muscle Up and Rope Climbs), Handstands (handstand push ups, handstand walking)

The primary focus over the next eight weeks will be on upper body pulling and handstands. We will be returning back to the basics and progressing in volume and technical difficulty over eight weeks. If you are someone who has been trying to get their first pull up or handstand push up, this is a great time to start! Additionally, if you are decently proficient in pull ups, muscle ups, and handstand push ups but struggle with muscle endurance, you will also benefit from this cycle. As always, programming can be adjusted based on the individual.


Strength – Upper body strength and overhead stability, core

Conditioning – Endurance focus – running, rowing, and biking