CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm i99 Gymnastics- 7:00pm Anne showed perfect form with her Reverse Lunges on Wednesday. Nice job, Anne!   Strength Snatch (Take 15 minutes and build to today’s 1RM Snatch) The goal is to be able to complete a full Squat Snatch.   Conditioning Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM Try to stick to the same weight, and track weight used on barbell for Snatches (example- 135lbs). In comments, share the rough average of meters covered each round.Read more

Dr. Dorian will be in tonight at 4:45pm Anna rocking those Power Cleans during the Tuesday WOD!   Strength Four rounds Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 seconds Handstand Push-Up (Max Reps) Complete either Handstand Push-Ups OR Wall Climbs, not both. Goal is a minimum of 3-5 HSPU. Rest 60 seconds Wall Climb (3-5 reps) Rest 60 seconds   Conditioning Four rounds for time of: Toes to Bar x 10 reps Box Jumps 24″/20″ x 15 reps Wall Ball Shots (20#/14#) x 20 repsRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- Class tonight is at the Cherry Creek Reservoir for the Aquaman Race Series! Bring Sally Up!   Strength Four sets Deadlift (3-5 reps @ 30X1) Rest 20 seconds Tall Box Jumps (10 reps) Rest 3 minutes   Conditioning Complete as many rounds and reps as possible in 10 minutes of: Power Cleans 155/105 lbs x 10 reps Chest to Bar Pull-Ups x 10 reps Burpees x 10 reps Cleans should be fairly heavy and do not need to be unbroken. Modification for Pull-Ups are simply Chin-Over.Read more

Reminder: This Tuesday marks the second week of the “Aquaman Race Series” at the Cherry Creek Reservoir. Tuesday night’s CFE class will be held at the race. Contact Coach Emily if you have any questions. Avery was cheering on her mom last week, and she was probably one of the most attentive fans out there!   Strength Back Squat (Take 20 minutes to build to a 2-RM Back Squat) Aim to complete 2-3 heavy sets of 2 reps. Rest 2-3 minutes between working sets. Once Back Squat is completed, THEN… Strict Pull-Up (Complete one set of Max Reps ) Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test in 8 weeks with the same equipment.   Conditioning For max reps: Three minutes of Rowing (for max calories) Rest 60 seconds Three minutes of Burpee Box Jump-Overs...Read more

Perfect form on those KB Swings, Nicole!   Conditioning In teams of two, alternating each movement, complete ten rounds of: Dumbbell Hang “Clusters” x 10 reps Burpees x 10 reps 300 Meter Run Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Squat Clean into a ThrusterRead more