How much importance do you place on “RX’ing” a workout? Do you feel as if RX’ing is going to yield better results in the long run to your progress than if you scale a WOD? Maybe not. You may actually be inhibiting your progress by attempting WODs as RX. CrossFit is about power output, work (load x distance), divided by time. Too heavy slows time thus blunting power output. Here is an artical I’ve posted in the past but is worth reading again to help understand this concept.  Bottom line is this, get stronger by lifting heavy and challenging yourself in the strength portions of our workouts, aka…our pre wod. By increasing your strength this will allow you to move heavier loads faster in the timed and scored portions of the WODs with maximal power output. We are not developing strength in the WOD, we are trying to generate power....Read more

Online Journal…   Many of you are now using the online journal feature contained here in the new website. Many have also had questions about the some of the specifics on how to use it. There are several changes I’ve requested from the web designer as far as how the journal looks, reads, and functions to be as simple and easy as possible to not only track WODs done here at RFCF but any additional WODs you may want to record. As soon as these changes are finished we will be holding several short tutorial sessions at the gym to answer any questions you may have about how to best use the online journal and the members network within the site. Also, be looking for the class scheduling feature which will be in place soon. As we get into the fall and winter months, some of the more popular classes will have limits as to number of...Read more

Our next Elements class will begin Monday, June 3rd. It will run Mon, Weds, Fri from 6-7 pm for two weeks. This series of classes will prepare you to enter any of our regularly scheduled daily workouts. Go here for more information.Read more

Hey everybody, Doug and Carolyn Rovira will be hosting a end of summer BBQ and potluck at their home in Old Snowmass next Sunday the 16th from 1-5pm. All RFCF members are invited to come eat some meat, drink some beer and engage in some Crossfit socializing. Families and kids are welcome. Bring a side, salad or desert. The Roviras live at 108 Katydid Ln in Old Snowmass Please RSVP on sheet posted on warmup board at the gym or send an emailRead 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