Pre WOD Overhead weighted step ups 5 X 10 (5R/5L) Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats)  Read More

Pre WOD Front squat 1-1-1-1-1-1-1-1-1-1 Post accumulated load of all 10 reps Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Power clean (#155/#105) BurpeesRead More

Pre WOD 4 rounds for quality 3 wall walks 10-15 GHD situps Workout of the Day For time 800 meter run 80 double unders 40 kettlebell swings (24kg/16kg) 400 meter run 40 double unders 20 KB swings 200 meter run 20 DU’s 10 KB swingsRead More

Workout of the Day Every 2 minutes on the minute for 20 minutes 9 bent over barbell rows (AHAP) 6 hang power cleans 3 push press Post weight used Post WOD Death by wall ballRead More

Pre WOD Close grip bench press 5 X 5 Workout of the Day For time 21-15-9 Hang dumbbell squat cleans (#50/#30) Box jumps (30″/24″)  Read More

Pre WOD Back squat 10-10-10-10 Workout of the Day 12 minutes as many rounds possible 3 power snatch (athlete coice) 30 double unders  Read More

Workout of the Day Every minute on the minute for 15 minutes 1st min: 5 deadlifts 2nd min: 15 V-ups 3rd min: rest Post WOD 8 x 50 meter sprintsRead More

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day Tabata X 4 -push press (#45/#35) -squats -lateral jumps over bar -abmat situps Complete all 8 intervals of each movement before moving to next Add lowest interval from each movement together for scoreRead More

Join Lucky Day Animal Rescue and Roaring Fork Crossfit for a friendly competition for humans to benefit homeless animals. Compete, get a great workout (WOD), or just watch the fun and enjoy the post event BBQ with beer and fun drinks from Woody Creek Distillers. With 2 different divisions of competition, there is a category...Read More

Workout of the Day For time 800 meter run 30 clean and jerks (#155/#105) 800 meter run Post WOD Accumulate 5:00 in a front plank positionRead More