CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Oh that’s just Noelle, climbing to the top of the world! Strength Clean and Jerk (Take 20 minutes to build to today’s 1-RM) Be aggressive with that hip extension today!! Have a great time going heavy! Conditioning In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs) 6 Tall Box Jumps (30/24″) 9 Push-Ups Cleans should be heavy (form-allowing) and jumps should be high… but please be safe! 1 partner = 1 round 1 round = 18 reps  Read more

CrossFit Endurance- 5:30pm (at CFG) I wonder if our outdoor view is ever going to get old?! Coach Emily is gone on Thursday, so please notify the coach on duty if you intend on doing this WOD at the gym – this is for your safety! Warm Up: 400m run; every 20s perform a burst of SPEED to prepare yourself for sprinting. 10 Air Squats 20 Quad Stretch with a lunge/samson stretch 10 Kips on Rig 20 Forward Fold-to-Standing Back Bend 10 Pull-Ups/Ring Rows Conditioning Track Total Time Including Rest *12 x 100m; rest :30s between intervals. *Scale the number of intervals if you’re new to the crew; remember to increase your speed throughout the intervals. DO NOT go out 100% if you have not been sprinting. You will shred your quads/hamstrings if you go ALL OUT, ease into it and increase your speed slightly every interval. Strength Death by...Read more

Mobility- 10:00-10:30am Coach Jen crushing a few reps of Push Press! Strength Back Squat (5 reps @ 80+% of your 1-RM) Every 3 minutes, for 9 minutes (3 sets) of 5 reps @ 80+% of your 1-RM Aim to keep weight the same, and note this is the BEGINNING of a Back Squat “cycle.” Keep the weight manageable and use spotters if necessary.   Conditioning Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps Rest 5 minutes between sets, and complete a total of two sets.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at South Table Mountain) PLEASE click on link below to get important information on the Endurance WOD for today. (Click here to go to the Endurance WOD) We got to play with the climbing ropes yesterday!   Strength Push Press Every 3 minutes, for 15 minutes (5 sets) of: 2-3 reps Conditioning In teams of two, alternate sets to complete four each of: 10 Ground to Overhead 10 Box Jump Overs (24/20″) 300 Meter Run Choose weight that is challenging for partners to move without rest through the ten reps.  Read more

IMPORTANT: WE ARE NOT MEETING AT BELL MIDDLE SCHOOL.  Meet at the South Table Mountain Trailhead, near the east entrance of NREL.  Google Maps: 14955-14999 Denver West Parkway, Golden, CO 80401 Call/Text Emily With Questions: 785-236-1313   Bring layers of clothing & water; will be cool in the evening. Will also be fighting daylight a bit, if you want to bring a headlamp. The Endurance Crew having some fun during last week’s WOD.   Conditioning South Table Mountain Fun Run/Walk: 3 Mile Loop  Read more