Monday July 30, 2012

Lots of CrossFit events coming up.  Here’s a list of some, please keep in mind that registration is opening soon and they tend to sell out quickly.

CrossFit Castle Rock Battle at the Rock – Individual Mens and Womens competition. Event is September 15th with registration opening August 1st at 9am. Info here: http://crossfitcr.com/?page_id=8989

Front Range CrossFit CO Master’s Championships – This event is for those 35 years young and age groups will go up in 5 year increments from there. Register early as this will sell out fast – http://www.frontrangecrossfit.com/

The CrossFit LoDo Open – The weights you use are based on your body weight. October 13th – http://www.crossfitlodo.com/

and finally….this weekend we will be participating in the CrossFit fundraiser 31 Heroes http://www.31heroes.com/ Check out the website and donate if you can.
Here’s the WOD

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. (Don’t worry we’ll pair you up at the gym if you don’t have a partner)

Okay finally for the workout 🙂

WOD