NOTE – I’m not completely sure, but I don’t know if the gym will be open next week. The Y is doing some remodeling so MWF class may be cancelled. There are a few of us that plan to hit Arvada CrossFit (either punch card or guest) or other gyms should this be the case. […]

Warm Up: Warmy 1×7, front squat (95/55) 1×7, push press (95/55) 1×7, deadlift (95/55) 1×7, power cleans (95/55) Xfit WOD: In teams of 2 complete the following for time: 10 wall touches (must run with partner) 50 Front squats, 115#(75#) – partners split reps 50 Bar facing burpees – reps are not split 40 Shoulder […]

Warm Up: Warmy 3 rds. of; 1 minute plank 30 second handstand hold 30 second hold in bottom of squat position Xfit WOD: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In […]

On vacation, see you all next Wednesday. I’ll have a post up for Monday. Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser 3 burpees Xfit WOD: EMOM for 20 minutes of; 1 push up, 20 squats 2 push up’s, 19 squats 3 push up’s, 18 squats…etc. until last round of 20 push up’s […]

Warm Up: Warmy 3×3 thrusters (75,95,115/45,55,65) 20 jumping jacks in between sets Xfit WOD: As many rounds as possible in 31 minutes of: 8 Thursters, (95/55) 10 calorie row 12 Box jumps, 24″/20″ This is a partner workout. Partner #1 will begin the AMRAP while partner #2 runs a suicide + 50 DU’s. When partner […]