If they can, you can. WU: 7 Min of Double under and Triple under practice *then* Thoroughly mobilize Forearms, Shoulders, Hips, and Calves SS: Find a 3 Rep Max Pause Back Squat (3 count) 2015 Open WOD 14.1: AMRAP 10: 30 Double-Unders 15 Power Snatches (115/75) *Masters 55+ (65/45)* COOL: Roll out back, arms, forearmsRead More

CrossFit Longmont Matters Programing Auxiliary Behaviors As a supplement to a recent CFL FB Blog on becoming a master I would like to share with you some human auxiliary behaviors that I believe to be the framework for success as a Masters CrossFit Athlete.  The following is my opinion. I state this opinion as a...Read More

CFL Athletes!!! Great job on crushing another year, but as many of you know there is a new season around the corner. No I don’t mean spring…We’re coming up on OPEN SEASON!! February 25th will mark the announcement of the first of 5 workouts designed to push you mentally, and physically. I encourage all of...Read More

Coach Sarge babysitting some well behaved future athletes. WU:  400m Jog SK: 3 Sets: 5 M-UP Transitions w/ Negative 5 count Descent *False grip, rings low, feet out on ground or box METCON: For Time: 400m Run 50 Wall Ball Shots (20/14) 10′ m/f 40 Superman Swimmers 50 Box Jumps (24/20) 40 Burpees to plate...Read More

Teen Games Athlete, Alli Parks. 145 Snatch. 185 C&J. 130 BW. 5’4″ WU: 30 Calorie row 15 Scap Pulls 15 Deadbugs 15 Second HS Hold 15 Candle-stick rocks EMOM 25 (5rds): 1- 14/11 Cal Row 2- 20 AbMat Sit-ups (OR 15 GHD SU) 3- 10 Pull-ups (Strict OR Kipping, your choice) 4- 10 KB Snatches (alternating,...Read More

WU:  Coach led warm-up. Front rack mobility. SS: 14 min. to find a 1 Rep Max “Hang Clean to Thruster” *Then* One set of max reps @ 80% of above. (This, obviously, requires your efforts to full squat.) METCON: 2 Sets: 3 Min. AMRAP: 15 Power Cleans (135/95) 21 Jerks (135/95) *Remainder of time, Max...Read More

WU: 2 rds 10 dead bugs 10 side leg lifts 10 airsquats 10 arm circles 10 push-up circles SK: 2 sets 5-8 skin the cats 5-10 good kip swings on rings SS: Overhead walking lunge (3 sets of 8 total, HAP) * no rack * METCON: 21-15-9 Deadlift (245/175) Push-ups *40 double-unders after each round* COOL: Pretzel(supine twist)...Read More

WU: Coaches Choice Mobility SS: 400m BURDEN WALK Pick something heavy and odd. BE CREATIVE. Partner up for this if you wish. Trade objects half way with a classmate if you wish. Partner WOD:  AMRAP 20: 13/10 Calorie Row 8 Shoulder-2-Overhead (165/105) Partner 1 completes one round, while partner 2 rests. Partner 2 starts only when...Read More

WU: 8 min Amrap: 30 sec Hollow Body hold 10 AirSkwats 30 sec Arch Hold 10 Hang-2-Active 30 Sec Couch Stretch (ea leg) 3 Max Distance Broad Jumps  HeroWOD: “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20 COOL: 400m JOG Frog StretchRead More

Teen Games Athlete. Brooklyn Smith. Age: 15. Weight: 115 lbs. Clean&Jerk: 165 lbs. Snatch: 135 lbs. WU:  1000m Row 200m Farmer Carry (Med. Heavy weight) Coached Mobility SS1:  2 Position Snatch (Floor + Hang) *work up to a heavy set in 15 min.* 3 Rounds For Quality (Not Time): 2 Near Maximal Turkish Get-Ups (R/L) 10-15 Glute...Read More