Weightlifting 5 Sets of: Power Clean x 2.2.2 Rest 10 seconds between doubles 3 minutes between sets – Metcon Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg) (RX+ 32/24kg) 20 Box Jumps (24”/20”)  (RX+ 30/24”) Rest 3 minutes  Read more

We’re heading back to Evergreen again to beat the heat but this time on bikes! We will be riding the Elk Meadow/Bergen Peak Loop at 6:00pm to give folks a little more time after work to get there. Link to get there can be found here: https://www.google.com/maps/dir//39.663231,-105.358657/@39.6614793,-105.3578386,17z/data=!3m1!4b1Read more

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 6:00 p.m. – Weightlifting Every 3 Minutes, 15 Minutes (5 sets) Shoulder Press (3-5 reps @ 20X1)  – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar  Read more

The crew at Ragnar Trail a few weeks back. Can’t wait till next year! A. Take 10 minutes to build up to 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the following: Row 250 Meters Max Reps of Squat Cleans (135/95 lbs) (RX+ 125#/185) Rest 2 minutes between sets, and complete a total of four sets.Read more

  Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Ball Shots 40 Burpees 20 Toes to Bar  Read more