Look at those two lovebirds!  Christy and Max warming up on the Airdyne!   Boot Camp at 8am (Coach Tom) Olympic Lifting at 9am (Coach Noah)Read more

  Conditioning CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups MASTERS MEN – includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups MASTERS WOMEN – includes Masters Women 55+ Complete as many rounds...Read more

It’s Thursday, that means Mobility Madness! How many of you have attended one of our Mobility Classes? What have you thought?! Coach Jen and Missy are awesome, aren’t they?! Conditioning Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Complete three laps around the 200m container Rest exactly 4 minutes, and then… Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups   Rest exactly 4 minutes, and then… Complete as many rounds and reps as possible in 4 Minutes of: 
5 Burpees 5 Thrusters (45/25 lb plate) Rest exactly 4 minutes, and then… Complete as many rounds and reps as possible in 4 Minutes of: 30 Double-Unders 10 Leg Raises to Pull-Up Rig (laying on floor)Read more

We had 24 people in our Monday night 5:30pm class. Yeah, that was fun!   Strength Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Dips x Max Reps Rest 90 seconds   Deadlift (6-8 reps @ 2011) After last week, the goal is not to max out here. Instead, be aware of tempo work, and a perfect set-up position before every single rep (w the one second pause at the top to reset) Dips (Max reps) Degree of difficulty is as follows: Rings, Matador, Box Please aim for at least 5 reps each set, regardless of variation!   Conditioning 
Three rounds for time of: 400 Meter Run 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24kg)   If weather does not permit, do 500 Meter row instead of running. Goal is for the Hand-Release Push-ups to be fast, but can be broken. Kettlebell swings are NOT meant to be unbroken...Read more

  Our 9am class for yesterday’s St. Patrick’s Day class ended up being “Kauss and the girls.” He was the luckiest man in Colorado for that hour! Strength Split Jerk (15 minutes to build to heavy Jerk) Be smart. Practice footwork over adding weight. Front foot back, back foot forwards.   Conditioning Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Push Press (115/75 lbs)Read more