REMINDER: Our very own Camilla and Caelen (aka Team Snookies) will be competing in their first EVER CrossFit Competition this weekend today (Saturday)! Coaches Megan and Tom will also be competing as Team Renegade Crew. The competition is down in Colorado Springs: CrossFit 719 2360C Montebello Square Drive Colorado Springs, CO 80918 Snookies heat times: 9:45a/11:45a/12:15p/2:45p Renegade Crew heat times: 10:00a/12:00p/12:30p/3:00p   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

  Our very own Camilla and Caelen (aka Team Snookies) will be competing in their first EVER CrossFit Competition this weekend on Saturday! Coaches Megan and Tom will also be competing as Team Renegade Crew.   The competition is down in Colorado Springs: CrossFit 719 2360C Montebello Square Drive Colorado Springs, CO 80918   Snookies heat times: 9:45a/11:45a/12:15p/2:45p Renegade Crew heat times: 10:00a/12:00p/12:30p/3:00p     Skill Work Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…   Conditioning Complete as many rounds and reps as possible in 10 minutes of: 135/95 lb. Power Clean x 5 reps 135/95 lb. Thruster x 5 reps Burpees x 10 reps Athlete must stand at the end of the 5th Power Clean before beginning their first ThrusterRead more

  Several important announcements for tomorrow, please check them out! 1- Our Nutrition Seminar will be tomorrow evening from 7-8 or 8:30pm, depending on your questions following the presentation. Open to all members! 2- Caveman Chefs will be here from 6-7pm cooking some delicious Paleo food samples for us (before the seminar)! 3- Mobility will be cancelled for tomorrow evening. Sorry for the inconvenience, but it will be back next week 4- To Barbell Club athletes, if you are planning on also completing the Conditioning portion of the workout tomorrow, please plan on attending either the 4:30pm or the 7:30pm classes   Conditioning Five sets for times of: 350 Meter Row or 300 Meter Run 10 Dumbbell Ground to Overhead (45/25 lbs) 5 Wall ClimbsRead more

  Boot Camp was super fun on Tuesday, great job, everyone!   Strength Five rounds Bench Press (2-3 reps @ 20X1) Rest 30 seconds Strict Toes-To-Bar (8-10 reps) Challenge yourself to do these strict – no swinging – and at a controlled tempo Rest 2 minutes   Conditioning Two sets of: Complete as many rounds and reps as possible in 4 minutes of: 5 Ring Dips 10 Pull-Ups (Chest 2 bar for more advanced) 15 Kettlebell Swings (24/16 kg) Rest 60 seconds between sets and pick up where you left offRead more

  One last costume post from our Halloween WOD last week!   Strength Five rounds Power Clean (1.1.1) Rest 10 seconds between singles Rest 20 seconds Box Jumps (10-15 reps) Perform reps as quickly as possible Rest 2-3 minutes between rounds   Conditioning Three sets for max reps of: 60 seconds of Shoulder to Overhead (115/75 lbs) 60 seconds of Box Jumps (24/20″) 60 seconds of RestRead more