Susie, Nic, Neil and Jesse represented the Y this past Saturday by competing in CrossFit Arvada competition. Congrats to Susie and Jesse for lifting a 70# stone over a 4 foot wall 16 times (after performing 30 burpees over a 5 foot wall!!!) Susie also lifted 135# deadlift 7 times (along with a bunch of […]

Warm up: Warmy 3 rds of: 3 push ups  5 squats  7 step ups  Xfit WOD: 25,20,15,10,5 Front squats 95/55 HRPU’s Wall balls (20/14) Pull up work; 5×10 Post results to comments. 

Warm Up: Warmy EMOM for 5 mins of; 1/2 gasser + 6 mountain climbers (3 each leg) Xfit WOD’s WOD #1 “annie” 50,40,30,20,10 DU’s Abmat sit up’s Cut off time 9 minutes Rest 2 minutes Then… WOD #2 EMOM for 7 minutes of; 8 burpees over box jump (20″/16″) Pull up work 5×10 Post results […]

Warm Up: Warmy 5,3,1 of each exercise below (65,75,95/45,55,65) 20 jumping jacks in between sets Xfit WOD: For time: 5 Rounds 15 lunges – bar in front rack position (95/65) 12 Hang power clean (95/65) 9 Front squat (95/65) 6 Push press (95/65) Pull up work; 21,13,12,11,11 Post results to comments.

Meet out on the field. Warm Up: Warmy Tabata; 3rds of, Squats Push ups Sit ups Plank hold Xfit WOD: 5 Rounds for time of: 20 KB Swings (53/35) 50 DU’s (2:1 singles) 15 Burpees Then… The first person to finish gets to rest until a second person completes the WOD. Once that happens the […]