Pre WOD 3 rounds, not for time 10 hollow rocks 10 medball mountain climbers 10 MB russian twists 10 MB situps *rest 1:00 between rounds Workout of the Day “Christine” 3 rounds for time 500 meter row 12 deadlifts (BW) 21 box jumps (24″/20″)Read more

RFCF will be having it’s first gym ski day of the year on Sat Feb 2nd. Join us at Aspen Highlands. Meet at 10:00 at the bottom of the Exibition lift. We’ll head up for a Bowl lap first for anyone interested and ski until we meet up for some apres at the Ale House afterward. If you can’t make the skiing, please join us for a drink around 3 o’clock or so. There will be NO regular Saturday 9am WOD on this day Hope to see you all there!!Read more

Workout of the Day Every 5 minutes on the minute for 25 minutes 5 DB hang clean and jerks R arm (#50/#35) 5 DB hang clean and jerks L arm 10 alternating DB snatches 20/14 calorie Assault bike *record time of slowest round  Read more

Workout of the Day For time 120 double unders / 60 abmat situps / 60 squats / 30 pushups 100 / 50 / 50 / 25 80 / 40 / 40 / 20 60 / 30 / 30 / 15 40 / 20 / 20 / 10 20 / 10 / 10 / 5Read more

Pre WOD In 20-25 minutes, find your heaviest 1 rep clean Workout of the Day 12 minutes as many rounds as possible 300/225 meter row 30 kettlebell swings (24kg/16kg) 30 walking lunge steps  Read more