SS1: 1 Front Squat every 15 Seconds for as long as possible @75% of 1RM (Up to 5 Minutes/20 Reps) *This Is one Continuous effort, once time starts athlete is to hold the bar in their front rack position without dropping or reracking bar, if this occurs athlete is done with their effort. If an...Read More

SS:7×3 Push Press working to a 3RM WOD: “20 Minute AMRAP” 10 C2B Pull ups 20 Back Squats 95/65 30 Double Unders *No Racks Core: 100 WTD Sit ups or 50 GHD Sit upsRead More

SS: 6×1 Top Pull Deadlift @80-90% WOD: “2RFT” 50 Wallballs 75 KBS 5 Rope Climbs SS2: Use the remainder of time to work on Handstand push ups and handstand skills, this can be anything from Handstand walks to shoulder touches.Read More

Sarge on Current CFL Culture   CFL Athletes and Staff please accept my gratitude for all that you have contributed to CrossFit Longmont. Over the past year I have been witness to countless individual and group (team) contributions of what makes for an established CrossFit culture in a CrossFit “Box”.  I am honored to be...Read More

SS1: Front Squat EMOM @70% Minute 1,3 Front Squats, Minute 2, 6 Front Squats, 3, 9 Front Squats ETC. *Athletes should go until they cannot complete all the front squats in the minute of work provided. If they complete minute 6 (18 Reps) (Which should be impossible given the percentage) they should stop, 6 Minutes...Read More

SS: 7×2 Back Squat work to a 2RM. WOD: 12 Minute AMRAP 12 Deadlifts 155/105 12 Hands Lift Push Ups 12 Box Jumps 24/20 SS2: Use Rest of time to work on Pull ups or Muscle upsRead More

SS1: 7×1 Hang Clean (Power Position)+1 Front Squat+ 1 Split Jerk SS2: 2 Minute AMRAP Power Clean Push Jerk at 80% or SS1. WOD: 5 Minute AMRAP Burpee Box Jump 10 Minute AMRAP 5 Pull ups 10 Push ups 15 Air Squats *No Break Between AMRAPS  Read More

SS1: 1 Deadlift every 15 Seconds for 5 Minutes @60-70% 1RM SS2: Work up to 1×2@90% (Touch and Go set please!) WOD: 15 Minute AMRAP 10 Squat Cleans 95/65 10 Ring DipsRead More

SS1: 7×1 Snatch High Pull+ Hang Snatch from Power Position- work to a max for complex. SS2: 2 Minute AMRAP Power Snatch @80% of SS1. WOD: “Nasty Girls” 3RFT 50 Squats 7 Muscle ups 10 Hang Power Clean 135/95Read More

SS: Front Squat @75% of 1RM. 9 Minute EMOM 3x 1,2,3. * Minute 1 do one front squat, minute two do two, minute 3 do 3, on minute four start back over at 1, you will work to 3 reps 3 times. WOD: 20 Minute Alternating EMOM 10 Burpees ADV:12 Reps 10 Wallballs 20/14 ADV:15...Read More