Elite Fitness
for Everyone

  • 45+ Classes a week
  • CrossFit WOD's
  • Barbell Club (Olympic Lifting)
  • Yoga
  • Crossfit Kids
What is Crossfit? How do I get started? Join Now!
CrossFit Longmont on Facebook to get 10% off your next CFL Purchase.

09.26

Be Sociable, Share!
Posted 09/25/16 by | 0

img_1900

Warm Up: 

30 Calorie Row

14 alternating single leg DL no weight

10 Hang 2 Active

10 BB Overhead squat

5 Sotts Press

SS: Overhead squat work to 70% of 1rm snatch then 4×3

 

WOD: AMRAP 18

14 Power Snatches 95/65

7 TTB

14/12 CAL Row


09.24

Be Sociable, Share!
Posted 09/23/16 by | 0

img_2020

Warm Up: Coaches Choice dynamic 

SS: E2MOM 12 

1 Legless Rope Climb + 5 HSPU + 1 Legless Rope Climb

WOD: Partner WOD For Time and Reps

Partner A: 1 Mile Run

Partner B: Max Effort Clean and Jerks 115/85

2 Min Rest and switch out

Partner B: 1 Mile Run

Partner A: Max Effort Clean and Jerk 115/85

Score is total time and total reps

 


09.23

Be Sociable, Share!
Posted 09/22/16 by | 0

img_1974

SS: 5×3 Jerk Balance

 

WOD: For Time

50 Wall Ball Shots 10’ 20/14

12 SDHP 95/65

12 Box Jumps 24/20

 

Rest 2 min

 

40 Wall Ball Shots

14 SDHP

14 Box Jumps

 

Rest 2 min

 

30 Wall Ball Shots

16 SDHP

16 Box Jumps

 

ACC: 3×10 Heavy Bag or D Ball to shouder

 


09.22

Be Sociable, Share!
Posted 09/21/16 by | 0

img_1971

Strength: 10 RM Back Squat

WOD: FOR TIME

800m run buy in then…

3RFT

10 Front Squats 135/95

15 Lateral Bar Burpees

Remaining time: Foam roll, couch stretch, pigeon, frog pose

 

 


09.21

Be Sociable, Share!
Posted 09/20/16 by | 0

img_1936

10 banded scap pulls

10 hang 2 active

10 candle stick rock to pistol

10 push ups

WOD: Team Gymnastic Relay! 

16 min AMRAP

25ft Handstand walk

3 Muscle Ups

6 Pistols total

* Split the class evenly if possible 

2 teams, 1 person at a time will start a 25 ft handstand walk to the bars or rings. Then perform 3 Muscle ups. Then 6 pistols and sprint back to tag the next teammate in line. This will count as 1 Round. Continue for 16 minutes. Losing Team penalty of 10 Synchro Burpees. 

ACC: Alternate 3×20

GHD Sit Up

Glute Ham Raise

 


09.20

Be Sociable, Share!
Posted 09/19/16 by | 0

img_1830

SS: 4×3 Hang Squat Clean above Knee @ 60% of 1RM 

*work on the art of Barbell cycling here guys, smooth and pretty.

WOD: “AFTON”

AMRAP 9

9 HSPU

9 Power Clean 135/95

Rest 3 min then…

AMRAP 12

12 Alt KB Snatch 53/35

12 Goblet Squats

Cash out

89 Med Ball Sit-Up 20/14


09.19

Be Sociable, Share!
Posted 09/18/16 by | 0

img_2112

Strength: Pause back squats 4×3 with a 2sec pause

WOD: 4RFT

30/27 Cal Row

6 Deadlifts 275/195

6 Bar Muscle ups


09.17

Be Sociable, Share!
Posted 09/16/16 by | 0

img_2025

Warm Up: Dynamic CC and set up

WOD: Partner WOD

1000m partner run

1 Rope climb each partner

90 Double unders

1 Rope climb each partner

80 box jumps

1 Rope climb each partner

70 KB Swings

1 Rope climb each partner

60 burpees

1 Rope climb each partner

50 pull ups

1 Rope climb each partner

 

  • Reps can be split between however 1 person works at a time. Both partners must complete a rope climb before moving onto the next movement.

09.16

Be Sociable, Share!
Posted 09/15/16 by | 0

img_3848

SS: Establish a 1rm Cluster

WOD: AMRAP 15 

3 clusters 95/65

3 Barbell facing burpees

3 C2B Pull Ups

6 Clusters

6 Barbell facing burpees

6 C2B Pull ups…

continue this pattern add 3 reps each round.