Kallie and Kathryn killed it last weekend with some Meet and lifetime PRs for both of them!! Bootcamp: 8 & 9 a.m. NO CROSSFIT KIDS Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m.-12 p.m.   30-Day Ab Challenge: Day 13 70- Abmat Sit-Ups 85 – Crunches 50 – Cobras 50 – Leg raises 60 second PlankRead more

Lanie getting after it! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Snatch + 1 Overhead Squat Metcon (Time) For time: Run 400 Meters 10 Squat Snatches (135/95 lbs) 20 Burpees Over the Barbell Run 800 Meters 20 Burpees Over the Barbell 10 Squat Snatches (135/95 lbs) Run 400 Meters 30-Day Ab Challenge: Day 11 Rest Day!Read more

Endurance Trail Run!!! We are meeting and running Matthews Winter, the trailhead is right across I70 if you head towards Red Rocks from the gym! Check out the link if you are not sure how to get there or want more details about the trail. https://www.strava.com/segments/1164072 If you haven’t downloaded Strava it is a great app for mountain biking and trail running.    Read more

Camilla and Amy working through some wall balls! Get ready for more. Crossfit Kids: 4:30pm Crossfit Endurance Trail Run (Details in Link): 5:30 pm Gymnastics A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold Rest 60 seconds (if you cannot do this consecutively, accumulate the time) Metcon Five rounds for time of: 5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball Shots (20/14) lbs 30-Day Ab Challenge: Day 11 65- Abmat Sit-Ups 75 – Crunches 43 – Cobras 43 – Leg raises 52 second Plank  Read more

Ann ready for Deadlift Day! Mobility: 10am Weightlifting Deadlift (Every 3 minutes, for 18 minutes (6 sets)) Set 1 – 3 reps @ 70-75% Set 2 – 3 reps @ 75-80% Set 3 – 3 reps @ 80-85% Set 4 – 2 reps @ 85-90% Set 5 – 3 reps @ 80-85% Set 6 – 3 reps @ 80-85% Metcon 12 Minute AMRAP: 12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs) 9 Toes to Bar 6 Strict Handstand Push-Ups 30-Day Ab Challenge: Day 10 60- Abmat Sit-Ups 45 – Crunches 45 – Cobras 45 – Leg raises 48 second Plank  Read more