Saturday and Sunday, October 27 & 28
Saturday Gym Closed Come support our teams at the JoCo Fall Brawl! Sunday Rest Day! Get out and enjoy the great outdoors!
Saturday and Sunday, October 27 & 28 Read More »
Friday, October 26
CrossFit E1:30×20 min Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps Longevity E1:30×12 min Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps QuickFit AMRAP 10 min: 5 ring row 10 abmat situps 15 air squat
Friday, October 26 Read More »
Thursday, October 25
CrossFit Aerobic Capacity 30-min Air Bike; every 2 min get off and complete 150′ bearhug carry QuickFit Ascending ladder x 14min 2 cal row, 2 DB push press 4 cal row, 4 DB push press…
Thursday, October 25 Read More »
Wednesday, October 24
CrossFit Gymnastics Skill Development A. Handstand/Handstand kickups/handstand walks B. Death by handstand walk 10′ increments Longevity 30-20-10 Wallball Ring row QuickFit E5minx20 (4 sets) 1 min assault bike cals 1 min jump rope Run 400/300/200m *run should be completed in 2 min or less
Wednesday, October 24 Read More »
Tuesday, October 23
CrossFit 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups QuickFit Alt. Tabata 20on x 10off x 8 (8 min) odd: Russian KB swing even: burpees
Tuesday, October 23 Read More »
Monday, October 22
CrossFit A. KB swing mechanics B. Team WOD AMRAP 15 min: Run 400m (together) 50 Russian KB Swings (split work anyhow, 1 person works at a time) Longevity A. KB swing mechanics B. AMRAP 12 min: Run 200m 25 Russian KB Swings QuickFit AMRAP 10 min: 10 wallball 1 box dip 9 wallball 2 box
Monday, October 22 Read More »
Saturday & Sunday, October 20 & 21
Saturday 8am-Noon: In House Competition 12:30p-2:30p: 8-year Anniversary Party! Sunday Rest Day
Saturday & Sunday, October 20 & 21 Read More »
Friday, October 19
CrossFit 2 Person Teams 3 rounds for time: 50 cal bike (shared) 50′ synchro single arm OH DB Lunge (25′ L arm, 25′ R arm) Longevity Usual Warmup + Recovery/Mobility/ROMWOD QuickFit For time: 15-12-9 reps Dumbbell Thrusters Burpees
Friday, October 19 Read More »
Thursday, October 18
CrossFit Strength A. Split Jerk Technique Work B. E2minx14min (7 sets) Split Jerk 1-1-1-1-1-1-1 reps QuickFit AMRAP 12 min of: 6 Stationary Dips 9 Push-ups 12 Jumping Lunges
Thursday, October 18 Read More »
Wednesday, October 17
CrossFit Aerobic Capacity 30 min Row *Every 500m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go HEAVY on carry Longevity 20 min Row *Every 400m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go
Wednesday, October 17 Read More »
