CFL Athletes, Just a reminder; we follow the St. Vrain School System in determining the cancellation of the 6AM class. We do our best to post the cancelation no later than 30 minutes prior to the scheduled class. Next update 0530 tomorrow morn. Rest well……SargeRead More
WU: 7 mins of- 15 Hip Ext. 10 Air Squats 5 Burpee Broad Jumps :30 sec Glute Squeeze and then… Coached stretching 20 min EMOM : min 1 — 10 – 14 WBS (10 ft target for all) min 2 — 5 Deadlifts (60-70% of 1RM) min 3 — 6 – 10 Burpee Box Jump Over...Read More
“Snatching Kalsu” For Time: 100 Power Snatches (95/65) but EMOM: 3 Burpee over Bar (25:00 cap) Acc: 5-10 False Grip Ring Rows Max Effort Wall Sit (Your ring rows are invalid if you lose your false grip.) Read More
“Squat Party” Every Minute On the Minute for as long as possible: 2 Squats. *Beginning with Front Squat at 40-50%, perform 2 reps at the top of every minute, building up in weight after every successful set. Once ONE rep is failed, Rest. Then do the next set of 2 as a Back Squat. Continue...Read More
Mock Olympic Weightlifting Meet! Come on in to find your max Snatch and Clean and Jerk in a competition structure put on by Coach Baby G. and Coach Sarge! There will be prizes!Read More
SS: Find a Heavy 1 Rep Thruster in 16 min. then, EMOM x 4: 3 Push Presses (70-75% of above , from the ground) For Time – “Annie” 50-40-30-20-10: Double-Unders Abmat Sit-ups Read More
Director of the Training and The CrossFit Games, Dave Castro. Warm up and Wod Prep for 16 min. Open Workout “14.4” 14 minute AMRAP: 60 Calorie Row 50 Toes-to-bar 40 Wallball Shots (20/14; 10’/9′) 30 Cleans (135/95) 20 Muscle-ups (masters 55+ : 115/65 clean, 14# to 10′ target; 10# to 9′) Acc: 3 sets: 50...Read More
Dynamic warm-up Each for time (5 scores): 1 mile run 400m run 2k row 500m row 1 min. max Double-Unders *rest only 5 min between each test Mandatory Mobility: 2 mins of Pigeon 2 mins of Couch 2 mins of Wall Split Lax ball on Scaps and Glutes Read More
ST: E2MOM x 12 min. 1 Squat Clean + 1 F. Squat + 1 Jerk (Starting @ 60% build up to a heavy set) For Time: 10-20-30-40 Box Jumps (24/20) KBSwings (70/52, american)Read More
