Some of our athletes got to do the first real “outdoor” workout of Spring 2014 yesterday! I love our gym. Strength Four rounds of Strength today Front Squat (3-5 reps @ 30X1) Rest 20 seconds Pull-ups (Max Reps) Crash. And. Burn. Go for MAX reps every single time. Rest 2-3 minutes between rounds Conditioning 10 Minute...Read More
NOTE to our wonderful members who are participating in the CrossFit Games Open: As long as you submit your scores on the website by 6pm on Monday night, your score is going to be fine. Please, please, please, don’t text our very own Greg Walker asking if your score went through. I promise, if you...Read More
Conditioning CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots,...Read More
It’s Thursday, that means Mobility Madness! How many of you have attended one of our Mobility Classes? What have you thought?! Coach Jen and Missy are awesome, aren’t they?! Conditioning Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Complete three laps around the 200m container...Read More
We had 24 people in our Monday night 5:30pm class. Yeah, that was fun! Strength Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Dips x Max Reps Rest 90 seconds Deadlift (6-8 reps @ 2011) After last week, the goal is not to max out here. Instead, be aware of...Read More
Our 9am class for yesterday’s St. Patrick’s Day class ended up being “Kauss and the girls.” He was the luckiest man in Colorado for that hour! Strength Split Jerk (15 minutes to build to heavy Jerk) Be smart. Practice footwork over adding weight. Front foot back, back foot forwards. Conditioning Four sets for max...Read More
True love is cheering on your husband at the gym, and then standing on his back to help him recover and work mobility. Danny and Sarah, you guys have got it right! 🙂 Strength Six sets of: Back Squat Set 1 – x 3 reps Set 2 – x 2 reps Set 3 –...Read More
