Wednesday July 3, 2013
Reminder: Class times for tomorrow, Thursday, July 4th is 9AM and 10AM only! Strength: 5 Back Squats EMOM for 5 minutes @ 70% WOD10 Wall Balls EMOM for 10 minutes (30/20) – or heavier than you’re used to usingRest 3 minutes150m Row sprints EMOM for 10 minutes – no foot straps allowed Cool Down:30 Hollow […]
Tuesday July 2, 2013
July 4th Schedule (Thurs) – Class at 9AM and 10AM! Strength/Skill: For 10 minutes – 2 Snatch Complex (Power Snatch + Hang Power Snatch + Hang Squat Snatch) every 2 minutes (5 rnds) WOD5 Rounds (3 minutes per round):Run 400m (mod 250m run if 400s typically take over 2 minutes)15 Toes 2 Bar*Rest the remainder […]
Monday July 1, 2013
Happy July!!Today at 9am, registration opens for the FRCF Colorado Masters competition. Please visit their website for details and to register: http://www.frontrangecrossfit.com/ Strength: 5 Push Press EMOM for 5 minutes @ 70% (or use about 1RM weight for Strict Press) WOD5 Rounds of:7 Power Cleans (135/95)12 OHS (135/95) **15 minute cut off Cool Down:15 GHD […]
Friday, June 28th
Pre-Wod: 2 x 400 M Run – for time – break 3 minutes between runs WOD “Josh” 21 OHS (95/65) 42 Pull-ups 15 OHS 30 Pull-ups 9 OHS 18 Pull-ups Cool Down: Samson Stretch 800 M Jog