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Hello Members! We are exited to announce the launch of our new website Cristini Athletics! Going forward to view the Workout of the Day please go to —–> www.cristiniathletics.com Thank you! RCFEW Staff

LiteFIT Class 10 min Amrap 5 wallballs 5 knee raises 5 pushups Then 25 min AMRAP 60 sec Plank 20 Airsquats 60 sex plank 30 push press with bar 60 sec plank 40 double unders 60 sec plank 50 V-ups *when you are done 1 round  Run  4 laps  inside the gym   CrossFit Class […]

Chipper 2 Rounds Down then up 30 Box Jumps 50 Jumping Pull Ups 30 KB Swings 30 Sit Ups 50 Walking Lunges 30 Push Press 30 Burpees 50 Squats 30 Double Unders  

CrossFit Class 5×4 Thrusters + 5-10lbs from last week (from the floor) -Then- 5 min AMRAP Burpee over box 24″”/20″” Rest 2min 50 Thrusters 115/85lbs 200 Double unders”

LiteFIT Class 13 min AMRAP 10 Thrusters 10 Burpees 10 Front rack lunges 10 Pullups Part 2: 4 Rounds 10 DB Push press 10 Wall Balls 10 Ball over shoulder 25 Cal Row   CrossFit Class  10min EMOM 5 Squat Snatch -Then- 10min EMOM 4-6 Strict HSPU -Then- 10min EMOM 6-10 CTB Pullups -Then- 10min […]

LiteFIT class Three 7 min AMRAPS 7 mins. 10 push ups 20 walking lunges 30 double unders 7 mins 5 Burpee box jumps 10 Dumbell push press 7 mins of 15 air squats 10 kb swings 5 pullups Rest 2 mins between each set   CrossFit Class 5×4 Power Clean & Push Jerk -Then- 13.4 […]

LiteFIT Class  Workout 6 Part 1:  12 min EMOM 12 Alt V-Ups 12 knee raise 12 push ups Then- Part 2:  15 min AMRAP 15KB SDHP 10 single KB Shoulder press 500m Row Then- Part 3: “ANNIE” 50-40-30-20-10 Double unders Sit ups   CrossFit Class  16min EMOM Alternating 5 Strict HSPU 5 Strict CTB Chin ups […]

LiteFit Class Part 1: 10 min Emom 45 sec Bear Crawl Air Squat   Part 2: 21-15-9 Thrusters 95/65 Push ups Front squat Pullups Wall Balls Burpees   CrossFit Class  5×5 Back Squats +5lbs -Then- 8 Sets of TABATA Burpees SDHP Row Dips

HAPPY BIRTHDAY WOD FOR ASHLEIGH ANDERSON!  100 Lunges 36 calorie Row 100 weighted situps with KB 36 calorie Row 100 pullups 36 calorie Row 100 double unders 40 min Time Cap    Then 5 min Group Plank

CrossFit Class 5×4 Thrusters + 5-10lbs from last week (from the floor) -Then- EMOM 10 Bent over Row 10-15 Box Jumps 20-50 Double unders 10-15 Burpees