Warm Up: Warmy+ 5 KB swings, 5 KB squats + 20M bear crawl x5 rounds Xfit WOD: Station #1 (10 minute AMRAP) 100 hang snatches (75/55) 40 weighted lunges (grab weighted bar (75/55) and get in a single file line, place bar over shoulders and lunge simultaneously. If the team finishes the above Rx’d rep […]

Gettin’ chilly, we’ll be out on field tomorrow. Dress warm. Warm up: Warmy+ 5×3 front squats (3-1-0) + 20 jumping jacks Xfit WOD: 5 rds for time of: 5 squats clean (105/75) 20 sit ups 5 push press (105/75) P1 works while P2 runs 600 meters, then switch 5 rds per each athlete. Pull up […]

I would like to pass along kudos the group received from the Y staff thanking us for our cooperation recently. Stay classy Yfit! Warmy+ 5×3 of; start with deads, to hang clean and finish with back squats. 20 single skips in between sets. Today’s WOD is a tribute to the one and only Eddie Van […]

As a friendly reminder, here’s the link to click when registering for our “class” https://www.denverymca.org/fitness-class-reservations Warm up: Warmy+ 3×4 Front squat 3-1-0 (3 seconds while you descend, hold at the bottom for 1 second then once back to starting position immediately start to descend again (0 second hold). 25 jumping jacks in between sets. Xfit WOD: […]

Warm up Warmy+ Tabata, 3 rds of; Squats Plank hold Sit ups Run Xfit WOD; 25,20,15,10 for time of; Wall ball cleans Hang snatch (75/55) Push ups Weighted lunges (75/55) Pull ups 17,11,10,8,9