The Current Cycle

This week begin a new eight week cycle consisting of two four week blocks finishing at the end of the summer. We are continuing our focus of building absolute strength, technique and proficiency in more specific areas such as the olympic lifts, gymnastics strength endurance, core strength, and improved aerobic conditioning. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics on Monday evenings (5:30pm) will shift focus to handstands throughout the month fo July during our handstand challenge. Moving into August we will go back to focus on skill in dynamic hanging movements (kipping pull ups, kipping ttb, kipping muscle ups).

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 and Programs

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. Currently, we offer a gymnastics class on Monday, Masters class on Saturday morning (open to non-masters), as well as our Kilodelphia Barbell Club (Olympic Weightlifting and Powerlifting) and RFAthlete (Competitve Program and Individual Program Design).

Workout of the Day Skeleton

July 2018 – Aug 2018 (8 weeks, 2×4 week blocks)


Strength – Back Squat and Front Squat (alternating)

Conditioning – Short to moderate time domain with high intensity


Handstands (handstand holds, handstand push ups, handstand walking)


Strength – Upper body vertical and horizontal push (BP, PP)

Conditioning – aerobic power intervals (mixed modality), or moderate time domain sustained mixed modality


Conditioning – Longer EMOM’s and aerobic work focusing on breathing and pacing (NOT going hard)


Strength – Upper/Lower body accessory work or gymnastics skills

Conditioning – short conditioning, high intensity


Strength – Clean/C&J and Snatch

Conditioning – mixed modal aerobic w/barbell emphasis



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


Strength – Deadlift and postural strength

Conditioning – Endurance emphasis – running, rowing, and biking