Wednesday August 24, 2011
I Love you guys! Everyone did an amazing job today with Fran! Tons of PRs, tons of first timers and even got a Pukie out of John. Everyone pushed hard, Great day. Update for the weekend….Amber has graciously offered to host the CO Open after party since she lives very close to Front Range CrossFit. We […]
Tuesday August 23, 2011 – BENCHMARK DAY!
It’s been a while so time for a Benchmark. Today we’ll be doing Fran. For those Fran virgins, get ready for a fun ride. Go hard and go fast. For those who have had the pleasure of meeting her and in some instances Pukie as well, come armed with your last PR and the attitude to […]
Monday August 22, 2011
Don’t forget to sign up for Fight Gone Bad and also pick a time slot that you can perform the WOD at MHCF on 17 Sept. Check out the FGB Registration page. Strength: Deadlifts 5 reps @ 65%, 75%, 85% (increase your max deadlift by 10#s) WOD1000m Row50 Wall Balls (20/14)30 KB Swings (70/53)
Sunday open gym 12:30-2:30
See you guys there! Chris and I plan to do the new hero “Bradley”
Friday, August 19, 2011
Strength: Shoulder Press5×40%, 5×50%, 5×60% WOD 10,9,8,7,6,5,4,3,2,1Hang Cleans (135/95)Clapping Push-ups20 Double Unders