RFCF will be closed Thursday, July 4th. We will have one workout on Friday July 5th at 9 am and Saturday July 6th at 9 am. Have a great holiday weekend everyone!Read more

Girls, looking to improve your skills at the more challenging gymnastic/bodyweight movements? Check out this workshop at CrossFit Venture in Avon   CrossFit Venture is excited to present our 2012 CROSSFIT CHICK WORKSHOP. *WHAT:* Women’s only… gymnastic workshop- Focusing on Pullups (all styles), Handstands (hold, kip, walk), Pistols, & Double Unders.    All levels are welcome. A goal-setting seminar will be included during lunch…. lululemon will be presenting their clothing after lunch! *WHEN:* Saturday, December 8 2012, 8:30am-12:30pm (optional lululemon shop to follow lunch) *WHERE:* CrossFit Venture (101 fawcett road avon, co 81620) – Part of workshop will take place at Vail Gymnastics Ctr *COST: *$75 (includes instruction, paleo lunch and tank top) * For all ladies that are intersted, please contact Natalie @ [email protected] or             303.709.5177      **There will be a cap in attendance, so please sign up today! Payment due upon reservation.   http://crossfitventureavon.com/2012/11/12/2012-crossfit-chick-workshop/Read more

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

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 repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.Read more