TUES: WU: Roll out upper back,   3 Rounds: 5 GHR 5 Hip Extensions 5 Attempts @ handstand walk Down and back sprint SS: In 16 min, Find a 1 Rep Max Snatch *then* 2x ME UB @75% (rest 2 min) (If you happen to power snatch, you’ll be forgiven. Just remember the goal is...Read More

MON: WU: 6 Min NAMRAP (not as many rounds as possible) 10 arm circles 10 leg swings 10 side shuffle 10 inch worms 10 jump squats SS: In 6 Sets: Find a 3 Rep Behind-the-Neck (BTN) Split Jerk METCON: With a 15 min. running clock, 5 rds for reps: :30 ME Hang Power Cleans (135/95)...Read More

The CrossFit Journal In an effort to cultivate our CFL Community I will be posting the CrossFit Journal hardcopy at our Box from time to time.  As CrossFitters I recommend it as a good cognitive avenue of achieving your goals as a CrossFit Longmont Athlete. I am looking forward to some of the discussions the...Read More

MON: WU: 30 Calorie Row,          * Then*        3 x 10 Box Jumps (Each set will be higher than the last… like a 10 RM in height)   SS: Find a heavy 4 rep Sumo Deadlift       *then*       3×4 @ 90% of above   METCON:   800m Run                 30 Thrusters (45/35)                  600m Run                 30 KB Snatch (70/53)                  400m...Read More

WU: 30 Calorie Row,          * Then*        3 x 10 Box Jumps (Each set will be higher than the last… like a 10 RM in height)   SS: Find a heavy 4 rep Sumo Deadlift       *then*       3×4 @ 90% of above   METCON:   800m Run                 30 Thrusters (45/35)                  600m Run                 30 KB Snatch (70/53)                  400m Run...Read More

MON: WU: 3 RNFT: 10 CAL, 10 RKBS (lightweight, working up)         SS:   In 15 minutes, Find a max of the complex: 1 Snatch lift-off + 1 Snatch Pull + 1 Snatch         **reset the bar to the floor every time**   METCON: 3 RFT: 15 Hang Power Cleans (135/95) 15 Front Squats 400m Run  ...Read More

MON: WU: 3 rds NFT: 10 cal row, 10 HR pushup          ** then 10 band pull-aparts and 1 min of Spiderman lunge hold   SS: 15 min to find a 2RM Hang Snatch   METCON: 3RFT                     9 Hang Power Snatch (95/65)                      9 HSPU                      9 OHS...Read More

Hey Everyone the WOD no longer posts here on the bog it has its own page now. You can find it under the classes tab at the top of the page under Daily WOD. The workouts will be posted there at 7pm the night before.   Here is week 4 MON: WU: 15-12-9        BB Thrusters...Read More

The “Blood Moon” week of Programming!!! Have fun CFL Athletes and thanks for being you!!!  I am thankful for each of you, Athletes and Coaches included. I look forward to you Dieselness in completing Coach Sav’s WOD’s this week.  Go get em…….Sarge! MON: WU: 15-12-9        BB Thrusters        Candlestick rocks  **then**        Mobility SS:      ...Read More

We are working on a new format for displaying wods. You can find the Daily Wod here. TUES- Skill: 15-20 min. Handstand walk progression For time: 800m Run 20 Ring Dips 30 Front Squats 20 Ring Dips 800m Run Cool: Couch Stretch, Child’s Pose, Pigeon WED- Strength: 3×4 Working sets of Push Press *then* 3×2 Heavy...Read More