Congratulations to Coach Lacey on winning her weight class at the Front Range Olympic Weightlifting Competition! Strength Back Squat (Build to two sets of 5 reps) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90%Every two minutes, for 4 minutes (2 sets): Back Squat x 4-5 reps @ 80-85% Conditioning Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 Ground to Overhead 10 Overhead Squat 10 Burpees Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.Read more

Any guesses on which athlete owns those tights and shoes?! Who is that?!   Conditioning Complete as many rounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatches (55/35#) 5 Burpee Box Jump-Overs (24/20″) 5 Toes to Bar Rest 3 minutes between sets, and complete a total of five sets. Pick up where athlete left off at start of next round. Snatches are 5 each arm. Modifications for Toes to Bar: Pike at Waist Kip Hanging Knee Raise Laying Leg RaiseRead more

  Keaton is strong. His first set of 10 reps on Wednesday was at 340lbs, then he went up for the second set. No big deal! Strength Snatch + 3 Overhead Squat (Five sets of the complex) Snatch must also be a full squat, focus on depth and form before adding weightRest 2 minutes between sets Conditioning Three rounds for time of: 15 Strict Handstand Push-Ups 20 Alternating Front Racked Reverse Lunges (135/95 lbs) Modifications for HSPU- Kipping HSPU 4 Slow Negatives 4 Wall Climbs 15 Seated Dumbbell PressFront Racked Reverse Lunges are to be cleaned from the ground, done in place, and 10 steps each leg Core Work! Eight sets of: 20 seconds of Hollow Rocks or Holds Rest 10 secondsRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Yun Hui getting better and better at those overhead lockouts!   Strength Weighted Pull-ups (Build to heaviest set of 2 reps) Five sets of: Weighted Pull-Ups x 2 reps Rest 30 secondsImmediately followed by… Every 90 seconds, for 12 minutes (8 sets)Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Supinated Grip Pull-Ups Rest 45-60 seconds 5-7 Mountain Climber Pull-Ups Rest 45-60 seconds Conditioning In teams of two, alternate sets to complete four each of: 50 Double-Unders 400 Meter Run Sub for Double-Unders will be 100 single-unders. Each round should be fast!Read more