“That’s ****ing Team Work.” -Jack Black Featured: Kristen Reffett and Rich Froning Jr. of Cookeville, TN. WU: 500 M Row & Coach’s Choice Mob Strength: Work up to 4 rm Bench Press. -then- 2 sets of 8 reps @80% of above. 14 min AMRAP:  7 TTB  7 burpees  14 wall ball shots (20/14) 10′ m/f Cool down: 1...Read More

Zachie with the epic first pull. (photo cred: Lisa Doane) WU: Dynamic, Coach’s Choice Mob: CC Hips and Rack position Metcon: Buy in: 100 AS  3 Rnds of:   5 Box Jump (30/24) 10 HL Push Up 15  AbMat Sit Up  Cash out: 2000m Row.   *Try not change the order, its a race to the...Read More

K & C sharing a tire. (Photo cred: Lisa Doane) WU:/ 3 rounds Bear crawl Leg blaster Inch worm 6 Perfect kip swings Strength:/ 20 min to establish a 1RM Front Squat Metcon:/ “Helen” 3RFT 400m Run 21 KBS (53/35) 12 Pull upsRead More

Three, very serious people.(Photo cred: Lisa Doane) Join us for team bonding at 6:30 pm @ The Tasty Weasel Brewery in Longmont. Kids, pets, and food all welcome. WU:/ CC game!! additional warm up stretching/ set up for workout WOD:/ Chipper  1000m Row 90 Double Unders 80 Walking Lunge (total) 70 Hand Release Push up...Read More

Rachel J. picking up Coach Sarge’s slack. (Photo cred: Lisa Doane) WU:/     CC SS:/ 5×3 Deadlift work to a Heavy 3 Metcon:/ 2RFT 10 Pistols Each leg 20 KBS (53/35) *rest 2 min* 2RFT 12 Burpee over the bar 24 Deadlift (225/155) *burpee does not have to be bar facing*Read More

Mr. Maldo getting text-neck. WU:/     Row 250 easy Pace 10 Broad jump for distance Duck Walk down and back 10 Hang to active Dubs Practice   SS:/ 20 Min to establish a 1rm Back Squat Metcon:/  Amrap 15 60 Double Unders 40 Wall Balls (20/14) (10’/9’) 20 Pull UpsRead More

Bjork Odinsdottir waiting for the judge to give her a “good rep”. WU:/ 500m Run Banded Hip/Shoulder Mobility 10 Shoulder Touches Burgener BB Warm up SS:/ Complex- Snatch Panda Pull, Low Hang Snatch below knee, 1 OHS Max the Complex Metcon:/ 20-15-10-5 Calorie Row Overhead Squat (115/75)Read More

Coach Sarge is ready fer them there tire flippins’. (Photo cred: Lisa Doane) WU:/ 30 Cal Row 10 Candle stick rocks 25 Push ups 2×10 BB Good Morning Strength:/ Alternate each station 3×8 Bench Press 3×10 Hip Extension Metcon:/ 4RFT 400m Run 21SDHP (95/65) 12 Handstand PURead More

Cousin itt joining in on burpees during our St. Patty’s Day WOD. (Photo cred: Lisa Doane) WU:/ 3 Rounds of Cindy: 5 pull-ups, 10 Push ups, 15 Airsquat Frog Stretch Pigeon Stretch Front Rack Mobility BB Clean Warm Up SS:/ Establish a 1RM Squat Clean & Jerk Metcon:/  3RFT  5 Clean and Jerk (185/135)…..yes I’m aware its heavy 10...Read More

Allison Gapter with the strong drive. Literally and physically. (Photo cred: Lisa Doane) WU:/ Coaches Choice  SS:/ In light of the snow day on Wednesday… Establish a 1RM Squat Snatch Metcon:/ EMOM 15 5 Power Snatches (95/65) 10 Chest 2 Bar Pull Ups 30 Double UndersRead More