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Workout 4/27/2015

Posted 04/26/15 by | 0

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SS: Back Squat 1×5@55%, 1×5@65%, 1×5@75% 5×5@85%

CompWOD: “CrossFit Masters Event 4″
21-15-9
Deadlift 225/155
Box Jumps 24/20
HSPU.


Workout 4/24/2015

Posted 04/23/15 by | 0

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SS1: 5 Minutes to Establish 1RM Strict Press
SS2: 5 Minutes to Establish 1RM BTN Snatch Grip Push Press
SS3: 5 Minutes to Establish 1RM Split Jerk
*Complete in order with a 15 minute running clock and ensure people adhere to the 5 minutes allowed for each movement

WOD: “15 Minute AMRAP”
10 Power Cleans 95/65 ADV: 115/75
1 Rope Climb ADV: 2 Rope Climbs
10 Hang Power Snatch 95/65 ADV: 115/75
1 Rope Climb ADV: 2 Rope Climbs

Core: 8 round Tabata Hollow Rocks


Workout 4/23/2015

Posted 04/22/15 by | 0

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SS:15 Minutes to Establish a 1RM Deadlift.
*If you get 400(+)/300 (+) Please use ADV weight for WOD.

WOD: “5 RFT”
9 Deadlifts 225/155 ADV: 275/185
200 Meter run (Fire Hydrant & back)
9 Pistols (each leg)

SS2: 3xME Strict Pull up

Endurance:
Warm up: W/Class

SS: 10 Minute EMOM
5 Good Morning- medium/light
*focus on quality technique and good posterior chain use over load.

WOD: “10 Rounds for Reps”
1 Minute ME Burpees
1 Minute ME Double Unders
1 Minute Rest


Workout 4/22/2015

Posted 04/22/15 by | 0

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SS: Snatch Balance 10×2-work to a heavy set of 2.

WOD: “10 Rounds for Reps”
30 Seconds ME Box Jumps 24/20
30 Seconds Rest
30 Seconds ME Thrusters 95/65
30 Seconds Rest


Workout 4/21/2015

Posted 04/20/15 by | 0

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SS: Push Press 1×5@50%, 1×5@60%, 1×5@70%, 6×6@80%

WOD: “3 Rounds for REPS”
1:00 ME HSPU ADV: Strict HSPU
-Then-(No Break)
3:00 AMRAP
7 Hang Power Clean+ Push Jerk 135/95
21 Lateral BB Jumps
Rest 1 Minute

*Each round is 4 minutes of work with the 5th minute being devoted to rest. Score is total reps athlete is able to complete in the working time provided during all three rounds

Endurance:
Warm up: with class

SS: Push Press 1×5@50%, 1×5@60%, 1×5@70%, 6×6@80%

WOD: “For time”
1 Mile run
30 HSPU
2000 Meter Row


Workout 4/20/2015

Posted 04/19/15 by | 0

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SS: Back Squat 1×5@50%, 1×5@60%, 1×5@70%, 6×6@80%

compWOD: “3 RFT”
25 Wallballs 20/14
20 Burpees
15 T2B

Core: 50 Reps of a 3 Second Arch (Superman) squeeze/hold


Workout 4/17/2015

Posted 04/16/15 by | 0

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SS: 5×5 RDL- 75-% 85% of Clean 1RM

WOD: 10-9-8-7-6-5-4-3-2-1
Pullups ADV: Strict Pullups
Ring Dips ADV: Strict Ring Dips

SS2: 3×20 GM W/ Nekkid BB

*Perfect controlled reps. Don’t rush through it and get a good hamstring stretch ever rep.


Workout 4/16/2015

Posted 04/15/15 by | 0

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SS: Flow Bear Complex 5×5- Light-Medium

*Flow Bear is when all the movements flow together, rather than the traditional movement that has a clear separation between the different movements. An athlete may still break up the complex into segments if the complex is a challenge in itself for them, but if someone is comfortable with the movement they can try the version that is more like a Squat Clean to Thruster+ a Thruster off the back, and try to “flow” all their reps together in this fashion.

*Reps should be touch and go, hands stay on the bar once the set starts until completion. Athletes shouldn’t worry about the load, but rather staying consistent throughout the complex with good clean reps

WOD: “For Time”
Run 800
21 DB Snatch (L/R Arm) 50/30 ADV: 70/40
Run 400
15 DB Snatch (R/L Arm) 50/30 ADV: 70/40
Run 200
9 DB Snatch (L/R Arm)  50/30 ADV: 70/40

*Athlete should do all 21 Reps with their left arm before switching to the right, for the 15 Round Start with the Right and Finish with the left, and the round of 9 start with the left and finish with the right. In other words all repetitions must be completed on one side before are done on the other, and each round starts with the opposite hand as the last one.

Endurance:
Warm up: W/Class

WOD: “For Time”
Run 1 Mile
21 DB Snatch (L/R arm) 30/15
Run 800
15 DB Snatch (R/L arm) 30/15
Run 400
9 DB Snatch (L/R arm) 30/15

*Athlete should do all 21 Reps with their left arm before switching to the right, for the 15 Round Start with the Right and Finish with the left, and the round of 9 start with the left and finish with the right. In other words all repetitions must be completed on one side before are done on the other, and each round starts with the opposite hand as the last one.

SS: If there is time remaining athlete should do a few sets of the “Flow Bear Complex” that the regular class did.


Workout 4/15/2015

Posted 04/14/15 by | 0

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

WOD: “For Time”
50 Double Unders
25 Plate Burpees 45/25
15 Hang Power Snatch 115/75
25 Plate Burpees 45/25
50 Double Unders

*Athlete Finishes a Plate Burpee by jumping onto plate and extending hips rather than a jump and a clap.

SS2: 5×5 Seated DB Press- Light- Medium Intensity


Workout 4/14/2015

Posted 04/13/15 by | 0

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SS: 5×1 3-Position Snatch @60-80% 1RM- top down (power position, top of knee, ground)

*Start at 60% and work up to 80% if reps are solid and lifter feels good, or keep it low and work technique if reps or body don’t feel 100%

WOD: “3 Rounds For Working Time” “Almost Fight Gone Bad”
20 Wallballs 20/14
20 SDHP 75/45
20 Box Jump 20” For all
20 Push Press 75/45
20 Calorie Row
Rest 1 Minute

Endurance:
Warm up: w/Class

SS: 8 Round Tabata Front Rack Step ups 75/45 20” Box for all

WOD: “For Time”
“Randy” 75 Power Snatch 75/45
-Then- (No break)
5 Rounds
500 Meter Run
20 KBS 55/35
-Then-
30 Pullups