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Our next Elements class will begin Tuesday August 6th. It will run on Tuesdays and Thursdays at both 8 AM and 6 PM for two weeks. Each session will last approximately and hour and a half. This series of classes will prepare you to enter any of our regularly scheduled daily workouts. Go here for more information.
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  So, you’ve decided to finally do something about your sad state of fitness, and you keep hearing from CrossFit disciples how effective it is for whipping people into shape. Fast. But you’ve also heard all the CrossFit horror stories: people puking in the corner, passing out on the floor, being made to work out...
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Good luck to all the RFCF members running in the Aspen Valley Marathon events on Saturday. RFCF will be hosting an aid station at Hooks Lane and the Rio Grande trail junction (mile marker 22.9) from approx 8:30 to noon if anyone is interested in stopping by and helping out. Otherwise, we’ll all meet at...
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There will only be  one class on Mon, Dec 31st at 9 AM. There will be no classes on New Years Day. Wednesday we will return to normal schedule. Have a great New Years and look forward to an amazing 2013!
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Pre WOD proodwdd Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before...
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Pre WOD test Workout of the Day terst test
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Pre WOD Test Workout of the Day “Hope” Three rounds of:Burpees75-lb. Power snatchBox jump, 24-inch box75-lb. ThrusterChest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before...
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Workout of the Day New Years Eve 2014 seconds as many rounds as possible (33:34) 20 cal row 14 wall ball shots (#20/#14) 20 box jumps (24″/20″) 14 hand release pushups 20 burpees 14 kettlebell swings (24kg/16kg)
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Workout of the Day Christmas Eve “The 12 Days of CrossFit” For time 1 handstand pushups 2 box jumps (30″/24″) 3 thrusters (#95/#65) 4 pullups (chest to bar) 5 burpees 6 knees to elbows 7 walll ball shots (#20/#14) 8 kettlebell swings (24kg/16kg) 9 double unders 10 overhead walking lunge steps (#45/#25) 11 pushups 12 hanging...
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