Coach Sav, tasting the Boulderite’s 2nd place medallion at the 2015  CF Games. (50-55 Div.) WU:/ 5 wall 2 wall sprint 10 goblet squat (heavyish) with a 5 sec hold at bottom 5 hang 2 active 10 Sotts press with BB BB Snatch WU to 60% of 1RM squat snatch SS:/ E2mom 16 Start @60% of your...Read More

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(Photo cred: Lisa Doane) WU: 1 mile Jog, Foam Roll SS: 15 Min to find 1 RM Turkish Get-Up. (Find a max for both hands. They may be separate.) For Time: 1-10 Lateral Burpee Box Jump (24/20) 10-1 KB Swing (2/1.5)  Read More

(Photo cred: Lisa Doane) WU: 500m row, Banded hip and shoulder Stretches SS: In 12 min, find a max of the complex: 1 Hang Sq. Clean + 1 Sq. Clean + 1 Split Jerk. For Time: 3 Rounds of “Mary” 20 Power Clean and Jerks (135/95) 3 Rounds of “Mary” *”Mary = 5 HSPU, 10...Read More

Does Cheryl have a face? Is Rita from Whoville? (Photo cred: Lisa Doane) WU:  Ladder drills 20 min AMRAP: -Run the mile course. *Every 3 Mins. complete 8 Burpees. ST: Bench Press 3 x 10 (55-60%) COOL: Frog, Sit&ReachRead More

(Photo cred: Lisa Doane) WU: 3 rds: 100m jog 5 Push-ups 5 Goodmorning Squat (BB) Bear crawl to wall (table top pos.) “CrossFit Total” Find a 1 Rep Max of the following: -Strict Press -Squat -DeadliftRead More

Dat face. (photo cred: Lisa Doane) WU:  USA Wrestling partner pyramid 5 reps each: Air Squat Jumping Jack Sit-up Lunge *then, CC Mobility SS: 3×5: 1.-Dumbbell Windmills (each arm) *heavyish, but slow and perfect. 2.-Strict, straight leg raises on bar or rings *Alternate movements, 10 min cap. INTRVL: “Infinity” 4 Rounds- 3 Min AMRAP: 1 Box Jump...Read More

Allison & Anjali are excited to WOD! WU: 400 Farmer Carry (both hands) 10 Minutes- CC Full Body Stretch WOD:  In teams of 3 complete the following; Run the mile the opposite way. Team must buddy carry 1 Athlete back to starting position, taking turns with one partner rest/jogging. Once team is back inside, 50 Calorie...Read More

Jay “Doc” and Dan teaming up to “sweep” the asphalt for the win. (photo cred: Lisa Doane) WU: 400m Jog, Foam Roll, Shoulder/Scap Stretches Strength Pt 1: Find a 1 rep Max Overhead Squat -then- 2 x 8 @ 60-65% Pt 2: 5 x 5 Romanian Deadlift Cooldown: Foam RollRead More

WU: 7 Sun Salutations,  Mobility Skill:  3 sets- 5x Skin the Cat Max Effort Handstand Hold Max Effort L-sit Hold 4x 100m Sprints (outside) 2 Rds:  Tabata Row for Calories  (Tabata is 8 sets, :20 secs of work, :10 of Rest) **Score is lowest calories rowed Cooldown: Butterfly sit and reach, Supine twist (pretzel)Read More