Black Friday Schedule* Friday, November 23rd – 12:00pm, 3:30pm, 4:30pm, 5:30pm Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. Crossfit Games Open 18.1 Complete as many rounds as possible in 20...Read More
CLASS SCHEDULE FOR THANKSGIVING AND BLACK FRIDAY!!! Thanksgiving Thursday, November 22nd – 8am & 9am Bootcamp Only Black Friday* Friday, November 23rd – 12:00pm, 3:30pm, 4:30pm, 5:30pm Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not...Read More
Weightlifting 10 Sets of: 1 Clean Lift-Off + Hang Clean + Clean Rest 90 Seconds Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause...Read More
Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters 9 Toes to Bar 12 Chest-to-Bar Pull-Ups 15 Strict Handstand Push-Ups Read More
Weightlifting Four Sets: Back Squat (4 reps ) Rest 3 minutes Increase the weight you used on November 13, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult. Metcon (Time) For time: Run 400 Meters 40 Kettlebell Swings (24/16 kg)...Read More
Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 30 Double Dumbbell Deadlifts (15 each – 50/35 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are done. Read More
If you are Free this weekend come support 11 athletes at the Turkey Challenge CrossFit Competition! Please visit the website for more information or check the whiteboard in the gym for all the athletes heat times!! LOCATION: Sports Stable 1 Superior Dr. Superior Colorado WEBSITE: https://www.turkeychallenge.com/ Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10...Read More
Metcon Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing (or 300m run if nice) 15 Dumbbell Thrusters (40/25 lbs) 15 Toes to Bar 20/15 Calories of Rowing Read More
Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat (1 Hang Snatch + 1 Snatch + 2 Overhead Squats ) Build over the course of the 10 sets to today’s heavy. Metcon Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95...Read More
