Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) 7×3 Power Cleans Warm-up with 2×3 first, working weight should be in the 60%-70% range Workout 1: 5x200m run 2:00 Rest between efforts Each round should be an all out effort If weather turns nasty, 5x250m row Workout 2 (if time): 300sec Plank Hold (that’s 5min kids) Rings, elbows or locked out If you break your plank, add the rest time(s) to the back end. Liz, grinding through the “330”.Read more

Warm-up/Mobility: Coaches Choice 10min time limit   Strength: 1) Front Squat 5×2 @80% Warm-up: 3×2 2) Thruster Warm-up 3×3 Conditioning: 3 Rounds 15 Pull-ups 10 Thrusters, 115#(75#) 25 Hand Release Push-ups Morin, getting the bar high on a power cleanRead more

Warm-up: Coaches Choice Strength: 1) 7x 1 Power Snatch + 2 Behind the Neck SN Grip Push Press, 60%-70% Warm-up as needed, you may go up in weight over the 7 sets, form needs to stay spotless 2) Kettle Bell Swing warm-up 2×5 increasing to workout weight Conditioning: 3 Rounds 400m Run 21 Kettle Bell Swings 12 Burpees If the weather turns for the worst a 500m row will be substituted. Tim throwing down a textbook lock-out!Read more

Warm-up: 200m Run 5 Wall Climbs or partial wall climb 20 Jumping Lunges (1=1) 20 Tuck Jumps Hip Mobility Strength: 1) HBBS 5×2 @80% Conditioning: AMRAP 10min 6 Hand Stand Push-ups 30 Weighted Lunges, Barbell in front rack, 75#(55#) 60 Doubles or Tuck Jumps or 120 Single Unders The 330 competition was AMAZING. Great job to all the athletes who came out and put forth 100% effort! Thanks to everyone who came out and cheered on the competitors, your yells, screams and applause fueled the event. And lastly, thanks to everyone who contributed to sending Coach Megan to regionals. We are honored to have such a supportive community. There were a ton of pictures taken on Saturday. We will be posting them throughout the week. If you would like to check them out. Thanks to Mike and Tony for the excellent pics!Read more

Good Luck to Liz and Tim competing tomorrow at Lakewood at The 330 challenge!! Also congratulations to Aubrey, Megan, Adam #2, and Patrick (Downey) who graduated from the Colorado School of Mines today! We will miss you guys around the gym but wish the best of luck! Warm-up: Coaches Choice Conditioning:  10-9-8-7-6-5-4-3-2-1 -Ball Slams -Goblet Squat w/ slam ball -200m RunRead more