Pre WOD Not for time 50 strict pullups *every break do 3 strict hand sand pushups Workout of the Day 5 rounds 2:30 20/15 calorie row AMRAP hanging power snatch (#75/#55) :30 restRead more

Pre WOD Bent over barbell row 5 X 5 Workout of the Day For time 50-40-30-20-10 Kettlebell swings (24kg/16kg) Abmat situps Double undersRead more

Join us this Saturday 2/25 for RFCF ski day at Aspen Highlands. Meet at 10:00 at base. We’ll start with a Bowl lap and go from there There will be NO workout at the gym on this morning Hope to see everyone there!Read more

Workout of the Day “The Bear” 5 rounds Each round is 7 cycles of… Power clean Front squat Push press/jerk Back squat Push press/jerk *Must increase weight every round *May not set bar down during each round, touch and go only   Compare to 9/17/15    Read more

Pre WOD Every minute on the minute for 12 minutes 1 power clean 1 hanging squat clean Workout of the Day For time: 21-18-15-12-9-6-3 Calorie row Deadlift (#185/#125) PushupsRead more