Workout of the Day 4 rounds for time 5 box jumps (30″/24″) 9 strict pullups 12 handstand pushups or seated DB strict press 3 deadlifts (AHAP)  Read More

Pre WOD Front squat 3 X 3 1st set: 65-70% 2nd set: 75/80% 3rd set: 85-90% Workout of the Day For time 9-7-5-15-12-9 Front squat (#155/#105) Bar facing burpees  Read More

Pre WOD Push Press 3-3-3 Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ Workout of the Day 50/40 Cal Bike 50 Up-Downs Post WOD 1K row with a partner for time P1: 250 row P2: double KB front rack holdRead More

Pre WOD Muscle up skill work Workout of the Day 16 minutes as many rounds as possible 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar)Read More

Happy Holidays Everyone! The date for the RFCF Christmas Party is set for Friday, December 6th at Roaring Fork Crossfit. Let’s get together and celebrate another year together. The festivities will begin at 6:30pm. It is a pot luck if you want to participate, but please don’t worry about walking in the door with something,...Read More

Pre WOD Every minute on the minute for 8 minutes 1st minute: :30 DB bent over row / :30 front plank 2nd min: :30 fast single uners or double under practice / :30 pushups Workout of the Day For time 50-40-30-20-10 Double unders Sit ups *500/400 row or 30/21 calorie bike after each setRead More