Casey Fonoti

Conditioning: 3 RFT: 10 Thrusters (115/85 lbs) 20 Ring Rows 400 Meter Run

Rest Day. Feel free to come in for Open Gym anytime between the hours of 6:30am-7:30pm and make up a workout missed this week or work on skills and mobility. Our Yoga teacher, Morganne’s last day was Sunday and we… Read more »

Conditioning: 3 RFT: 10 Deadlifts (275/185 lbs) 15 Ring Dips 30 Double-Unders

Conditioning: Every minute, on the minute, for 10 minutes, complete: 5 Burpee Box Jump-Overs (24″/20″) 5 Toes to Bar

Conditioning: Four sets of 3-minute sprints of: “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to… Read more »

Conditioning: 1000 meter Row 100 Wall Balls (20/14) 1000 meter Row

Rest Day. Open Gym from 6:30am-7:30pm. Feel free to come in anytime between those hours to make up a workout you missed this week, work on skills, or do some mobility. Yoga is at 6:30pm! Morganne is moving soon and… Read more »

Conditioning 3 RFT 400m Run 12 Alt. DB Snatches (55/35)

So we switched it up a little. Yesterday we ended up doing the 9/11 Tribute WOD and pushing the partner WOD for Monday to today.. If you are not aware of what the 9/11 Tribute WOD is, here it is….. Read more »

Today marks 16 years since the terrorist attacks by al-Qaeda on the United States. If you are in the Fairbanks area, help support Team RWB Fairbanks in this community remembrance flag walk.  Monday’s conditioning part of the workout includes… With… Read more »