REMINDER: The gym will be CLOSED Friday for the 3:30, 4:30, and 5:30pm classes for Greg and Jess’s Wedding! The gym will also be CLOSED on Saturday 6.20.15. Regular Classes will resume on Sunday morning, 6.21.15. Check out Coach Kayla getting the crew warmed up for their Push Press earlier in the week! ...Read More
CrossFit Kids: CANCELLED CrossFit Endurance: CANCELLED Mobility: 5-7:00pm i99 Gymnastics: 7:00pm Reminder for the weekend classes. The gym will be CLOSED for the Friday Afternoon Classes (3:30, 4:30, 5:30pm) and ALL Saturday Classes will also be closed, due to Greg and Jess’s Wedding! Congrats to Camilla, Coach Emily, Tom, Alex, and Heather for...Read More
Dr. Dorian will be in from 5-7pm on Wednesday. The 8am crew with a little farmer’s carry warm-up! Strength Four sets Push Press (2-4 reps) Rest 60 seconds Front-Leaning Rest on Rings (Plank hold on rings 60-90 seconds) Rest 60 seconds Conditioning Five (5) sets against a 60 second running clock of: Heavy Kettlebell...Read More
CrossFit Endurance- The crew will be meeting at Cherry Creek Reservoir for the Aquaman Event. Coach Emily will be there at 5pm, and the race starts at 6:15. CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm Derek looking STRONG with his Overhead Lockout! Strength Four sets Weighted Pull-ups (3-4 reps @ 21X0) Rest 10-15 seconds Pull-ups (Max reps @...Read More
Zane had a great time during his final round of “Tail Pipe”! Strength Four sets Clean (1.1.1.1) Rest 10 seconds between singles Rest 30 seconds Handstand Push-ups (Max reps) Modifications can include negatives and/or Seated DB Press Rest 2-3 Minutes Conditioning Three rounds for time of: Deadlift x 15 Hang Power Clean x...Read More
Mobility is fun. Right, guys? Conditioning Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.Read More
Danny, squatting all of the weight. Strength Five sets Snatch Balance + 3 Overhead Squats (5 sets of 4 reps) Conditioning For time: 115/75 lb. Power Snatch x 12 reps 30/24″” Box Jumps x 12 reps 115/75 lb. Power Snatch x 9 reps 30/24″ Box Jumps x 9 reps 115/75 lb. Power Snatch...Read More
CrossFit Kids- 4:30pm Mobility- 5-7pm CrossFit Endurance- 5:30pm i99 Gymnastics- 7pm Coach Ryan having some fun pushing some sleds w Coach Bogie there for motivation! Strength Back Squat (2-4 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (12-15 reps @ 2111) Rest 2 minutes Conditioning 800m Run (Time) Max Effort 800m...Read More
