Thursday February 9, 2017


(Featured Athlete of February David P. never gave up on his handstand push-ups on Tuesday.  In order to work on a “weakness,” we sometimes have to take a step back, slow down, and just persevere through a workout.  The next time we do it, the better off we will be.  So, when you are looking to improve a skill, don’t worry about the time on the clock and just take the time you need to get better and better and better!)

Skills Session:

Pull-ups and Bar Muscle-ups


Level 2 WOD:

For time:
Run 1 mile
15 Bar Muscle-ups


Level 1 WOD:

For time:
Run 1 mile
15 Pull-ups
30 Box Dips


1 mile Running course:  Thanks Bruce!!


**Start at the trash can in the parking lot. Run to South Boulder Road and head west. Turn Right onto Cimarron Dr. Turn Left into the first parking lot you get to (the south entrance)  and run around all the buildings until you get back to Cimarron Drive (the north entrance). Go around the loop of buildings twice.  Head Back to South Boulder Road and back to the gym.  Time stops when you get back into the gym through the glass doors.

Level 2 MODS:

MOD 1: 15 C2B, 15 Unassisted Ring Dips

MOD 2: 15 Chin Over PU, 15 Band Ring Dips


Level 1 MODs:

MOD 1: Gren Band Pull-ups

MOD 2: Med. Band Pull-ups

MOD 3: Lg. Band Pull-ups