Partner Saturday

Saturday September 23, 2017

Partner WOD:

Partner A performs 50 KB swings while Partner B holds a Handstand. Switch.

***If handstand is broken, perform 5 burpees each before continuing


Partner A performs 50 box jumps while Partner B holds a plate overhead (45,25). Switch.

***If overhead position is broken perform 5 burpees each before continuing


Partner A performs 50 Situps while Partner B holds the bottom of a Squat (facing the wall). Switch.

***If squat position is broken perform 5 burpees each before continuing


Partner A performs a 400m run, while Partner B holds a plank. Then swap for 2 runs each.

***If plank is broken, perform 5 burpees each when runner gets back before continuing.

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Fundamental Movements Week WOD #5

Friday September 22, 2017

(Tyler working his shoulder stability each and every day.  Over time this simple daily action is going to yield some big time results in the overall stability of his shoulders.  And overtime, that added stability will add to big time gains in the bigger movements of CrossFit.  Great focus and discipline Tyler!)


10 Rounds for time:

Sled Pull Down/Back …Bodyweight is recommended

2 Rope Climbs

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Fundamental Movements Week WOD #4

Thursday September 21,2017

Pre-Wod Goals work:

Work on your September goals for 15 minutes



Alternating EMOM x 15 minutes:

Minute 1: 12 OHS (medium-heavy weight)

Minute 2: A set of unbroken strict pull-ups

Minute 3: 12 – 2 handed KB lunges (L+R=2)

(a KB in each hand, arms locked out overhead)(recommendation -35s for men, 20s for women…use DB if needed)

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Wednesday September 20, 2017

(Bruce is on his way up!  To the top of that pull-up that is!  And in life! CrossFit training is a perfect way to build confidence in life and learn to go the distance no matter what obstacles you face in your life. )




**All sets @ 80% of your 1RM






Cleans  (RX is 135,95 for this… athlete choice, but should be moderately heavy)

Ring Dips

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Fundamental Movements Week WOD#2

Tuesday September 19, 2017

(Great shot of Katie during her half marathon!  So great to see our athletes living the true purpose of CrossFit training…an unstoppable, vibrant life doing whatever you want to do!)
100 Burpee Box Jumps for time
Post WOD Mobility Session:
Couch stretch…  4 minutes per side
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Fundamental Movements Week WOD #1

Monday September 18, 2017

(Raquel looked so strong on her push-ups during Saturday’s workout! Way to push yourself each and every day!)


Push Press

3 sets x 10 reps @50%

**rest 2 minute between sets




Sit-ups with weight behind head (as heavy as possible…keep feet on floor)

Toes  to Bar

Wall Balls

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Partner Saturday

Saturday September 16, 2017

(He’s Back!! So happy to see Tucker crush the bear complex today!)


10 rounds

30 Double Unders

15 Pull-ups

10 Push-ups

Sprint 100m (down to S. Boulder Road)


**For this workout, Partner A will complete one full round, while Partner B rests/walks back to the gym.  Once  partner A reaches South Boulder Road (you will need to watch them), Partner B will begin completing one full round. Each partner will complete 5 rounds.

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Progression Week WOD #5

Friday September 15, 2017

(Amy and Tracey working their core as they prepare for the Festivus Games competition coming up in October!  No holding back for these two ladies!)



“The Bear”

7 rounds of 7 consecutive cycles of the following:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push press


**For this workout, 1 round = 7 cycles of the above.  Smooth out the movements for maximum efficiency in your movement.  You CANNOT set the bar down between cycles.  You can rest the bar at any point other than on the ground.  Each round you will add weight working up to the heaviest set possible.  Rest as needed between rounds, so get heavy and get after it!  Push your mental toughness and ability to hold on for the duration.  Your score is the heaviest round successfully completed.

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Progression Week WOD #4

Thursday September 14, 2017


AMRAP in 20 minutes

Run 200m

4 Push JERK

8 Overhead WALKING Lunges (L+R=2)


**Spirit of the WOD**

Run fast, lift hard.

The weight on the bar for the push jerk will be the same for the overhead walking lunges.  Since this is a longer time frame workout, please choose the heaviest weight you can while keeping proper form and technique.

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Progression Week WOD #3

Wednesday September 13, 2017

(Don working a different set of muscle groups on this DB bench press. So fun to see all ages getting healthy and fit!)


Strength Session:

Overhead Squat


**you can go from the rack to get the bar into position




Hang Squat Snatch

Wall Balls


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