Pre WOD 1 arm bent over dumbbell rows 5 X 20 (10R/10L) Workout of the Day In 12 minutes, climb as far up in reps as possible 3 kettlebell swings (24kg/16kg) 3 goblet squats 3 burpees 6 KB swings 6 goblet squats 6 burpees 9/9/9, 12/12/12, etc……Read More
Pre WOD Every minute on the minute for 10 minutes 1 power clean Workout of the Day CF Games Open 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar...Read More
Workout of the Day 10 rounds as many reps as possible :30 ring rows :30 rest :30 abmat situps :30 rest :30 hand release pushups :30 rest :30 squats :30 restRead More
Pre WOD 3 rounds for quality 10-15 GHD situps 10 landmine twists 1:00 front plank Workout of the Day 14 minutes as many reps as possible of dumbbell push press (#30/#20) Every minute on the minute run 4 X 10 shuttle sprints Read More
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)Read More
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....Read More
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 restRead More
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!Read More
