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5 tips for teenagers and their fitness!

As a teenager, it is important to maintain a healthy lifestyle and incorporate regular physical activity into your routine. Regular exercise can help improve your overall health, reduce stress, and boost your mood. Here are some fitness tips for teenagers to help you stay active and healthy: Find an activity

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5 tips for teenagers and nutrition!

As a teenager, it is important to maintain a healthy and balanced diet to support your growing and developing body. A nutritious diet can help improve your physical and mental health, as well as your overall well-being. Here are some nutrition tips for teenagers to help you make healthy food

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Introducing Coach Nicki!

Nicki is a lifelong athlete beginning from her childhood all the way up through high school.  After working on her own through her health & fitness journey and helping friends with their programming for fun, she decided becoming a coach was the right path for her. She’s on a mission

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4 Tips to improve your Snatch!

The Snatch is one of the most difficult lifts to master. Check out these tips below to find improvement, and remember to have fun 🙂 – Head Coach Nick #1 Practice, practice, practice Repetition is key in developing good movement patterns and creating “muscle memory”. Try doing some quick 15-20

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Programming this month (September 2022) at RF!

Back Squats! We just crushed a 1RM Back Squat on Aug. 29th and if you feel like you could’ve done more, don’t worry you’ll get your chance! There is going to be uptick in the amount of Back Squats we do over the course of the next couple of months.

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EMOMs, AMRAPs and Rounds!

Often in workouts we use different terms and styles of workouts to promote fitness. Each one has a unique approach and also a specific objective involved. Below we will go over the most common styles of workouts and how they help your fitness! EMOMs (Every minute on the minute): #1:

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