Dr. Dorian will be in from 5-7pm on Wednesday. The 8am crew with a little farmer’s carry warm-up!   Strength Four sets Push Press (2-4 reps) Rest 60 seconds Front-Leaning Rest on Rings (Plank hold on rings 60-90 seconds) Rest 60 seconds Conditioning Five (5) sets against a 60 second running clock of: Heavy Kettlebell Swings x 10 reps Barbell Thrusters (95/65lbs) x Max reps Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout. Kettlebell weight should be heavy, but completed unbroken each round.Read more

CrossFit Endurance- The crew will be meeting at Cherry Creek Reservoir for the Aquaman Event. Coach Emily will be there at 5pm, and the race starts at 6:15. CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm   Derek looking STRONG with his Overhead Lockout!   Strength Four sets Weighted Pull-ups (3-4 reps @ 21X0) Rest 10-15 seconds Pull-ups (Max reps @ 21X0) Rest 3 minutes   Conditioning Complete as many rounds and reps as possible in12 minutes of: Renegade Rows x 10 reps 24″/20″ Box Jumps x 20 reps 200 Meter RunRead more

Zane had a great time during his final round of “Tail Pipe”!   Strength Four sets Clean (1.1.1.1) Rest 10 seconds between singles Rest 30 seconds Handstand Push-ups (Max reps) Modifications can include negatives and/or Seated DB Press Rest 2-3 Minutes   Conditioning Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Front Squat x 9 Jerk x 6 Use the same barbell for all movements. Recommended weights are 155/105 lbs.Read more

Mobility is fun. Right, guys?   Conditioning Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats Rest 3 minutes between sets, and pick up the next set where you left off.Read more

Lee getting after her Power Snatches during the workout on Friday!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more