Workout of the Day With a partner for time 500 meter row 60 sandbag power cleans (#120/#70) 1000 meter row 40 SB power cleans 1500 meter row 20 SB power cleans *switch every 250 meters on rower, partition cleans in any mannerRead More
Pre WOD 3 sets 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as Needed between sets Workout of the Day Every 4:00 on the minute for 16:00 MIN 1-4 – Run 800m MIN 5-8 – AMRAP of… 3 Wall Walk 15 Slam Balls (30/20) -Rest 4:00- Every 2:00 on the minute for 10:00...Read More
Dear RFCF crew, in light of the recent developments related to the COVID-19 virus, we’d like to inform you of the steps we will be taking to ensure everyone that RFCF will be a safe place to continue to train. This weekend, after the Saturday morning class, we will be doing a complete disinfecting and...Read More
Workout of the Day ON A 3:00 RUNNING CLOCK… 20 Push-up 30 Russian KB Swing (70/53) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB Swing 125 Double Under *In each set, work...Read More
Pre WOD Find your 10 rep max front squat Workout of the Day 9:00 as many reps as possible 9 overhead squats (#95/#65) 9 down ups 9 knees to elbowRead More
Workout of the Day In teams of 2… 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges** On the bike, P1 works while P2 hold (1) KB (53/35) in the front rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set...Read More
Pre WOD Every minute on the minute for 8:00 Even: 5-7 Strict Pull-Ups or 1-2 Strict Muscle-Up Odd: 5-7 Tall Box Jumps Workout of the Day 4 rounds for time 5 Deadlift (AHAP)* 7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20) Read More
Better late than never, we’ve got a MARCH CHALLENGE for you guys! • 100 squats/day, every day, for the entire month of March! If you complete the entire month, your name will be put in a drawing for a free month of CrossFit! (We will be doing challenges in April and May as well, to...Read More
Join us Saturday, March 21st @ball_brewing in Glenwood Springs for a few beers and fun times with workout friends! Bonus points for identifying one another in street clothes and combed hair… ? (Questions reach out to @mo4bes)Read More
