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
Workout of the Day With a partner for time 2000 meter row 150 pullups 150 situps 150 box jumps (24″/20″) 2000 meter row *switch every 200 meters on rower, partition reps on other movements as necessaryRead More
Pre WOD Front squat 5 X 5 5 @ 65% 5 @ 75% 5 @ 85% Workout of the Day 3 rounds 14/12 calorie bike 14 front rack reverse lunge (115/75) 14/12 calorie bike *1:00 rest between roundsRead More
Pre WOD Rope climb skill work Workout of the Day Every 2 minutes for 20:00 Minutes 1 & 2:Max rope climbs Minutes 3 & 4: Max power cleans (athlete choice-AHAP) Read More
Workout of the Day With a partner for time 100 partner wall ball shots 50 alternating strict pullups 25 synchro over the bar burpees 50 partner deadlifts 100 partner wall ball shots *every break of any movement complete 50 foot partner whellbarrowRead More
