Two big announcements today: 1- CrossFit Kids classes start at 9am!! Please refer to the latest newsletter if you have any additional questions. We can’t wait to see you all tomorrow. 2- Many of your coaches (and Danny) will be competing in a CrossFit event in Boulder on Saturday. It’s called the Pow3r of Three competition. The Balch Fieldhouse can be found at: 2055 Regent Dr, Boulder, CO 80305 Please ask about parking if you’re coming to cheer. Here is the info they released for us.   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am!Read more

Another partner workout on Friday!   Conditioning In teams of two, partners alternate full rounds to complete five rounds each of: 500 Meter Row Dumbbell Man-Makers x 10 reps Manmaker for today: Push-Up Left Row Right Row Squat Clean ThrusterRead more

King Bogie, surveying his kingdom! Strength 5 rounds Hang Snatch + Snatch (Rest 15 seconds between efforts) High Box Jump (1.1.1.1.1) Rest 5 seconds between attempts Use zero lbs, but type in highest box used in comments! Conditioning For time: 300 Meter Run Burpees x 10 reps Pull-Ups x 15 reps 95/65 lb Overhead Squats x 20 reps Pull-Ups x 15 reps Burpees x 10 reps 300 Meter RunRead more

Coach Ryan getting ready to lead the class through one of our outdoor warm-ups!   Strength Deadlift (Track heaviest single) Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 repRest 3 minutes between sets Conditioning 10 min EMOM 
Using 85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes: Deadlift x 3 reps Burpees x 6 repsTrack your DL weight used for the workoutRead more

Even when she’s squatting a ton of weight, Fran is ALWAYS smiling!   Strength Four rounds Push Press (3-5 reps) Rest 2 minutes L-Sit Tuck to Extension x 7-10 reps @ 1212 (Do these on KB’s or on boxes, try to keep your legs as high as possible!) Rest 2 minutes Conditioning J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups Modifications for HSPU: Wall Climbs/Partial Wall Climb to Shoulder Tap (15-10-5 of either for today’s workout) Modifications for Ring Dips: Box DipsRead more