Revolutionary Fitness

Capacity

For Time
-Echo Bike: x175cals/250cals
*Every 4 Minutes…1 Round of “DT” (95lbs/135lbs)

Echo Bike death for these three today.

Brandon=108cals in 5 Minutes

Paul=106cals in 5 Minutes…Rest 10 Minutes…252cals in 20 Minutes…Rest 10 Minutes…59cals in 1 Minute

Robbie=108cals in 5 Minutes…And, we won’t mention the 20 Minutes and 1 Minute numbers

Sorry for the late notice, but the gym will be closed tomorrow (Monday, March 21st). I started fighting a cold on Friday afternoon and am now doing much better, but Crew seems to have gotten it, so I’m going to stay home with him tomorrow.

Thank you everyone for your understanding. See you Tuesday!

Echo Bike Challenge
3 Minutes for Max Calories

Women…Who can hit 70cals?
Men…Who can hit 100cals?

Death By…
-Back Squat (50% 1RM)
*Increase by 1 rep each minute until you can’t complete the reps in the minute.

Update

My 10 day quarantine ends on Wednesday. However, Nicole and Crew both tested positive a couple days after me and there quarantine ends on Friday, so the gym will be closed for one more week. (I will be posting daily at home workouts.)

I’m sorry for the inconvenience. See everyone on December 6th!

P.S. The Christmas party is canceled and I will refund everyone their money as soon as possible.

I’m sorry to do this, but the Christmas party on December 4th is going to be canceled. I will make sure to refund everyone there money as soon as possible.

Sorry for the inconvenience everyone, but the gym is going to be closed all week.

I started not feeling well yesterday (Saturday) and ended up testing positive for COVID today (Sunday).

I hope everyone has a healthy and relaxing Thanksgiving week.

Ashley with a spicy leg finisher…

For Time
-Sled Push: x500ft (+95lbs)
*Every minute…Echo Bike: x4cals

RF Engine Building

20 Minutes (AMRAP)
-Echo Bike: x20cals
-Run: x200m

RF Work Capacity Test

For Time (EMOM)
-Minute 1=Echo Bike: Max Calories
-Minute 2=Burpees: x10
-Minute 3=Hang Power Sn**ch: x5 (65lbs/95lbs)
*Keep repeating until you complete your bodyweight in calories.
**Must set the Echo Bike to 1 minute each time (no rollover calories).

The RF fam brought home the bacon this past weekend at the Samson Challenge.

took first in the Warrior Division (Elite Division) and the Super Athlete Division (Overall placing between the Warrior Division and the Truck Pull).

had a strong showing in both the Warrior Division and the Truck Pull landing him a solid second place finish in the Super Athlete event.

Congrats, guys! We’re super proud of you.

crushed these Single Arm KB Overhead Squats! She ended up doing 5 reps each side with 20kg. Great work, Chanelle!

Reminder…

There will be no 8:30am or 9:30am class the rest the week.

84 years young and pushing the sled with 90lbs on it. Great job, Harriet!

RF Workout of the Week

Every 2 Minutes for 10 Minutes (Each Round for Time)
-Echo Bike: x7cals/10cals
-Sled Push: x50ft (210lbs/280lbs)

RF Workout of the Week

20 Minutes (AMRAP)
-Row: x300m
-Backward Sled Drag: x100ft (140lbs for women and 180lbs for men)

RF Workout of the Week

For Time
-Echo Bike: x300cals (Women)/400cals (Men)
(1min on/2min off format)

There’s no better way to celebrate our freedom then by chugging a few beers and running a few laps. Happy Fourth everyone!

75cals in 3:13 for Sara S.

Erin with a 180lb Back Squat for 7.