Month

February 2017
Pre WOD Double under skill work Workout of the Day 500 double unders for time Every minute on the minute complete 3¬†front squats (BW)  
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Pre WOD Every 2 minutes on the minute for 10 minutes 6 close grip bench press Workout of the Day 20 minutes as many rounds as possible 250 meter row 15 wall ball shots (#20/#14) 10 deadlifts (BW/.75 BW)
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Workout of the Day CrossFit Games Open 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb....
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Pre WOD Not for time 50 strict pullups *every break do 3 strict hand sand pushups Workout of the Day 5 rounds 2:30 20/15 calorie row AMRAP hanging power snatch (#75/#55) :30 rest
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Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 50-40-30-20-10 Kettlebell swings (24kg/16kg) Abmat situps Double unders
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Join us this Saturday 2/25 for RFCF ski day at Aspen Highlands. Meet at 10:00 at base. We’ll start with a Bowl lap and go from there There will be NO workout at the gym on this morning Hope to see everyone there!
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Workout of the Day “The Bear” 5 rounds Each round is 7 cycles of… Power clean Front squat Push press/jerk Back squat Push press/jerk *Must increase weight every round *May not set bar down during each round, touch and go only   Compare to 9/17/15    
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Pre WOD Every minute on the minute for 12 minutes 1 power clean 1 hanging squat clean Workout of the Day For time: 21-18-15-12-9-6-3 Calorie row Deadlift (#185/#125) Pushups
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Pre WOD Front squat 5 X 5 Workout of the Day For time: 50 clean and jerks (#135/#95) Every minute on the minute do 5 toes to bar Start WOD with T2B
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Pre WOD Every minute on the minute for 12 minutes 3 strict press 6 ring dips 9 pushhups Workout of the Day 14 minutes as many rounds as possible 10 DB weighted box step ups (#50/#30) (24″/20″) 20 DB snatches (#50/#30) 40 double unders
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