Roaring Fork Crossfit

There will be no WOD this coming Saturday at Crown Mountain due to the holiday weekend.

We will also be closed on Monday, Labor Day, and back to our usual schedule on Tues the 7th.

If you need some ideas for workouts that can be done anywhere without any equipment, look here.

Get ready, the second half of our ” Murph Challenge “  is almost here. We will be holding the second half of the Murph Challenge on Monday, September 13th. For those of you who were not here at the beginning of the summer, you can also participate as this will be the WOD, and you can then repeat your effort in the spring to see your improvement. Click on the link above if you are unfamiliar with Murph. Don’t worry, there will be plenty of scaling options available.

Pre WOD

Rowing clinic with Bob Nix

Bob is a former competitive rower who shared with  us some of the basics to maximally efficient rowing technique. Thanks Bob!

Stay tuned, we will hold a couple more of these if you missed this on Tuesday.

Row 1K for time

100 Pushups

Workout of the Day

For Time:

9 Sumo deadlift high pulls (#95/#65)

6 Knees to elbows

3 Box jumps (24″/20″)

Sorry everyone, camera battery was dead so no pics or results of this one.