Wednesday May 11, 2011
Great job with the heavy lifting the last few days. WODFor time:1 Rope Climb10 Ring Dips20 Knees to Elbows30 Box Jumps (24/20)40 Good Mornings (45/35)50 Double Unders40 Wall Balls (20/14)30 Sit Ups20 Pull Ups10 Ball Slams (50/30)1 Rope Climb
Tuesday May 10, 2011
Strength TrainingDeadlifts 60% x 3 reps, 67.5% x 3 reps, 72.5% x 3 sets x 8 reps WODRunning “DT”3 Rounds200m Run1 Round of DT-12 Deadlifts (155/105)-9 Hang Clean (155/105)-6 Push Jerk (155/105) There are still a few spots left if you would like to sign up for the CO CrossFit Games in late August. Check […]
Saturday class time changes
We are moving the regular Saturday class time to 10:00AM. Now you can get your sweat in and then get out and enjoy the weather. Thanks!
Monday May, 9 2011
HAPPY BIRTHDAY CHRIS CHIN!! Like the Chief but not quite. WOD5 rounds 3 min AMRAP3 Snatch (115/80)6 Push Ups9 Squats1 min Rest between rounds*Track the number of reps you accumulate for each AMRAP. 1 round = 18 reps “Go as far as you can see; when you get there, you’ll be able to see farther.”– […]
Sunday Open Gym
Hey guys we are hosting an Open Gym Sunday from 11-12:30. Please come with a WOD or a skill in mind to work on.