Warm Up: Warmy 2 rds of; Have partner grade your squat – break parallel on each rep (15) 5 strict presses (45/65), work form, again have partner fix bar if in wrong position 10 wall ball cleans Xfit WOD: Teams of 2 complete the following for time; 150 wall balls (20/14) 150 hang snatch (75/55) […]

Warm Up: Warmy 3 rds of; 10 (each leg) lunges 10 HRPU’s 10 bleacher box jumps Xfit WOD: In teams of 2 complete as many rounds as possible in 20 minutes of: 30 Synchronized air squats 20 Synchronized push ups 15 KB swings (53/35) 10 Synchronized pull ups Post results to comments.

Warm Up: Warmy; Front Squat 10 – 8 – 6 – 4 – 2 10 minute cut off Xfit WOD: Every 2 minutes on the 2 minutes x 10 minutes: 10 Front squats @ 50% of 2 rep max 10 Bar facing burpees Pull up work; 21,13,12,11,11 Post results to comments.

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.