On Friday June 28th, RFCF will host a ladies night at the gym. There will be a 6:45 workout for ladies only. Afterwards, stay and hang out, and see demonstrations from Jodi Barr from Mrs Barr’s Natural Foods and Marti DiBacco from Marti’s Essentials.  You can also check them both out on their Facebook pages.    Enjoy some socializing with your fellow CrossFit women and get to know the ladies behind some great local products. Feel free to bring snacks and beverages of your choice. Read more

Perform a high intensity weight training program to get faster. A major error that many athletes make is to do the wrong mode of training for their sport-or in the case of endurance athletes who who don’t lift, to simply do no training. In fact, research sows that weight training with faily heavy loads is an excellent method of improving performance for all types of athletes. Let’s review the evidence. A recent study of elite Danish National team cyclists showed that doing concurrent strength training program with regular cycling training resulted in better 5- minute and 45- minute time trial performance, a loss of body fat but no significant hypertrophy. The study used a control group that did regular cycling training and weight training using a periodized program with loads ranging from 70 to 88 percent of the 1RM. Results showed that the concurrent training group lost 2% body fat,...Read more

This Saturday, 6/22, the WOD will be at 10:30 am and follow a K-tape clinic presented by Dr Scott Tesoro of Sopris Chiropractic at 9 am. This is open to everyone, come for the clinic, stay for the WOD. Kinesiology tape has become very popular in …the Crossfit world, particularly in the competitive arena. Kinesiology taping is different than traditional taping in both the physical properties of the tape and its uses compared to “old school” athletic taping. Come learn how K taping can improve performance and support shoulders, backs, necks, knees, etc….and get taped up before the WOD. More info can be found on our Facebook page or in the June Newsletter.   If you don’t receive our monthly newsletter, go here to suscribe.Read more

Two more oportunities to attend Dr Scott Tesoro’s Shoulder Mobility Workshop. Friday @ 10 am and Sat @ 4 pmRead more

Our next Elements class will begin Tuesday June 18th. 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.Read more