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Workout 5/26/2015

Posted 05/25/15 by | 0

SS: 15 Minutes to Establish a 1RM Power Clean

WOD: “Elizabeth”
Power Cleans 135/95
Ring Dips

Core: 50 Sit ups, 50 Russian twists with plate, 1 ME Plank

Memorial Day Workout 5/25/2015

Posted 05/24/15 by | 0


You all knew this was coming.  Work hard, and sweat as hard as you can for all of the men and women in the armed forces that put their lives on the line every day to protect our freedom.

*Advanced athletes wear a weighted vest or pack for the WOD.

*For this version of “Murph”,  complete all reps of each exercise before moving on to the next movement,  and complete it in the order above.

Workout 5/22/2015

Posted 05/21/15 by | 0


SS: 5×3 Bear Complex- Light- Medium Load
*1 Power Clean+ 1 Front Squat+ 1 Push Press+ 1 Back Squat+ 1 BTN Push Press- perform each movement separately. all 3 Reps of Bear should be linked or Touch and Go

1 Bear Complex 135/95 ADV:185/125
10 Box Jumps 24/20 ADV: 30(+)/24(+)

*This WOD should be a fast paced all out burner!

1.) 3×15 GHD Sit Ups
2.) 3×15 GHD Hip Extension *commonly called a back extension

Workout 5/21/2015

Posted 05/20/15 by | 0


SS: 10 Minutes to Complete:
20 Pull ups
20 Ring Dips
20 Pistols (Total)
*Do as many reps as possible of each movement strict before switching to kipping. Complete in any order and broken up as you wish.

WOD:”3 Rounds For Reps”
1 Minute Double Unders
1 Minute Wallballs 20/14
1 Minute Pull ups ADV: C2B
1 Minute MedBall Sit ups 20/14
1 Minute Push ups
1 Minute Rest

*Med ball Sit ups should be performed by touching the ball behind head when athlete lays down, and between legs as they sit up. Run this WOD Fight Gone Bad Style

Warm up: W/Class


WOD/Conditioning: 5000 Meter Row for Time

Workout 5/20/2015

Posted 05/19/15 by | 0

SS: Back Squat 1×3@50%, 1×3@60% 1×3@70%, 6×2@80%

WOD: “12 Minute AMRAP”
6 KB Snatch Right 55/35 
12 KBS 55/35
6 KB Snatch Left 55/35
12 Goblet Squats 55/35

Workout 5/19/2015

Posted 05/18/15 by | 0


SS: Push Press 1×3@50%, 1×3@60% 1×3@70%, 6×2@80%

21 OHS 95/65 ADV: 115/75
21 Burpees ADV: Bar Facing Burpees
Row 500
Rest 2 Minutes
15 OHS 95/65 ADV 115/75
15 Burpees ADV: Bar Facing Burpees
Row 500 
Rest 2 Minutes
9 OHS 95/65 ADV: 115/75
9 Burpees ADV: Bar Facing Burpees
Row 500

*Subtract rest time (4:00 minutes) from total time for final score

SS2: 10 Rope Climbs for Time

*This piece is optional for regular class (not endurance)

WOD: 21-15-9
OHS 95/65

200 Meter Run
Rest 1 Minute
400 Meter Run
Rest 1 Minute
800 Run
Rest 1 Minute
1 Mile Run

Skill: 10 Rope Climbs For Time

Workout 5/18/2015

Posted 05/17/15 by | 0


SS: 6×5 Straight Leg Sumo Deadlifts- light-medium intensity

* Think light weight, perfect posture,  load the hamstrings and speed on the way up, control on the way down.

CompWOD: “Jackie”
1000 meter row
50 Thrusters 45/35
30 Pull ups

1 Minute ME double unders
Rest 30 Seconds
1 Minute ME Alternating Turkish Get-ups w/nekkid BB 45/35
Rest 30 Seconds
1 Minute ME Double Unders

Workout 5/15/2015

Posted 05/14/15 by | 0


SS: 7×2 Hang Squat Snatch ADV: 7×1 3-Position Snatch (Top down: power pos, knee, floor)
*work to a heavy but perfect set of 2. If your form breaks down at any point or you fail an attempt drop the weight to your last successful attempt, hit that, and work back up in smaller jumps if you still have sets to complete. 

WOD: For Time: 
21 Power Cleans 95/65
15 Strict Ring Dips
15 Power Cleans 95/65
15 Strict Pull ups
12 Power Cleans 95/65
15 Strict HSPU
9 Power Cleans 95/65
15 Hands Lift Push ups

*If you can do any number of the Strict gymnastics movements in the WOD but cannot complete all the reps strict Please do as many of the prescribed movement before switching to a kipping or assisted method. EVEN if it makes your time slower!

Workout 5/14/2015

Posted 05/13/15 by | 0


WOD Prep: 2 rounds not for time and at an easy pace
200 Meter Jog
5 Thrusters 
1 Rope Climb *Focus on Technique

WOD: “Tommy V”
21 Thrusters 115/75
12 Rope Climbs
15 Thrusters 115/75
9 Rope Climbs
9 Thrusters 115/75
6 Rope Climbs

*No time cap for regular class

SS2: Use remaining time to establish a 1RM Power Clean+ Strict Press

*This is basically a 1RM Strict Press I just want everyone to start from the floor. Make sure you focus on using good form to power clean the bar to your front rack position. I suggest attempting the Press as soon as your hips extend and you take a quick breath as I believe this utilizes the “Stretch Shortening Reflex”. In other words pressing right away after the clean will use the kinetic energy stored in your arm muscles that is generated from catching the clean (be sure to extend hips fully before pressing so it is a legit STRICT Press and not a half Push Press thingy”).

Warm up: W/Class

Wod Prep: W/class

WOD:  “Tommy V” 20 Minute Time Cap
21 Thrusters 115/75
12 Rope Climbs
15 Thrusters 115/75
9 Rope Climbs
9 Thrusters 115/75
6 Rope Climbs

Conditioning Interval:
10 Sprints from Stop sign to Fire Hydrant
First 5 sprints @ 90%, Last 5 sprints @100%- ALL OUT!

*Rest time = the walk back to the stop sign. walk at a pace somewhere between a granny shuffle and a power walk, but walk quickly enough that you feel recovered but your heart rate is still elevated.