Roaring Fork Crossfit

After just 3 weeks, our founding members are seeing some great progress. 

Bob has lost over 10 pounds

 Kathy has lost 5 pounds and looks stronger with every workout

Shawn has lost 7 pounds. On his first day at RFCF, he could do 3 pullups. Today, he knocked out 10 with no problem!

Workout of The Day

“The Bear”

5 Rounds:

Power Clean

Front Squat

Press

Back Squat

Press

One round will be each of these movements in sequence, 7 times through the sequence. The bar may only touch and go the ground at the bottom of each sequence.  Any regripping must be done while the bar is off the floor or it is a failed round. Increase the weight each round and rest as needed between rounds.

Shawn: 45/55/65/75/85

Dave: 45/55/65/75/75

Great job to Jason, Kimbo, Mike, Sue, Laurie, Shawn, Katie, Violet, and Scott on a strong effort at their first go at CrossFit. We’re looking forward to seeing all the successes.

Workout of The Day

Run/Box Jumps/Overhead Carry/Burpees

Results:

Mark  14:09

Bob 19:26

Jon 8:12

Carly 9:30

Isabel 11:30

Bob heads for the bus stop...

Burpees, Praise the Lord!

Mark knocks out the box jump gauntlet.

Workout

3 Rounds  for time:

Deadlift 20 Reps

Pullups 10 Reps

Run 400 meters

Results:

Shawn   11:11

Kathy  11:30

Dave  11:39

Shawn, Dave and Kathy Bust It Out

5×5 Squats

AMRAP

7 Thrusters (95lb)/(45lb)

7 Kettle Bell Swings (1.5 pood)/(12kg)

7 Situps

Results:

Bob 7 + 7 thrusters + 3 KB Swings

Dave 11 + 2 thrusters

Kathy 11

Carly 13

Matt 13 + 7 thrusters + 7 KB swings

Jon 11

Connor 11

Connor KB Swing

Carly KB Swing

Bob's Big Smile (this is before the workout)

CrossFit 500

Dave KB Swing

K2E

Proper Deadlift Setup

Five Rounds

Hanging Dumbbell Squat Cleans 15 – 12 – 9 – 6 – 3

Pull Ups    3 – 6 – 9 – 12 – 15

Results:

Shawn 10:40

Jon   6:35

Hunter 6:54

Connor 7:05

Carly 8:01

Isabel 8:24

Nick 6:14

A big thanks to all who participated in today’s workout. Below are some pictures and the results.

Fight Gone Bad

Jon 303

Connor 263

Hunter 235

Kathy 256

Dave 197

Bob 104

Connor Learns the Dead Lift

Let the games begin...

Round Two

Kathy's Push Press

TKO

We just completed our first elements program on Friday. Below is a picture of the graduating class, Matt and John are not pictured. This group is now prepared to participate in our daily workouts, which begin Monday, June 22nd. We are holding group workouts Monday through Friday at 6:00am and 6:30pm and one, mid-morning, workout on Saturday. Stop by and check us out. If you are interested in testing your physical capacity ,or, if you think you are fit, stop by and see how you stack up.
We will begin our next elements program on June 29th. Please contact Nick or Vinny if you are interested in signing up.

Sharp looking bunch of athletes.

Yeah, Baby!! Last class tonight. Daily workouts commence Monday. Our next Elements Program will begin June 29th.
Below are some pictures from the Wall Ball, Kettle Bell, Sit Ups workout.

Gettin' After It

Hunter swings the kettle bell with Isabel and John in the background

La Flojera

Wall Ball

Go Kathy!