SS1: Work up to 80% of Clean and Jerk, 3×1 Hang Clean and Jerk, 3×1 Full Clean and Jerk WOD: “For Time” 20 Power Snatch 95/65 20 HSPU 15 Power Snatch 115/75 ADV: 135//95 15 HSPU 10 Power Snatch 135/95 ADV: 175/125 10 HSPU SS2: Finish with pull up of muscle up practiceRead More

SS1: 5 Minutes of Deadlifts, 1 Deadlift every 15 second interval @50-60% SS2: 5 Minutes to do a few more deadlifts, athlete can go as heavy or light as what feels good for them. WOD: Run 3 Miles or Row 5000 Meters for Time *Mark run or row on scoreRead More

SS: Work up to 80% of 1RM Snatch 3×1 Hang Snatch 3×1 Full Snatch @80% WOD: “12 Minute AMRAP” 1 OHS 95/65 ADV: 135/95 2 T2B 3 OHS 4 T2B 5 OHS ETC. *Ascending Rep scheme, OHS should be odds while toes to bar are evens, please count TOTAL REPS for score. Figuring out 14...Read More

Hey Team! CrossFit Longmont will be closed Thanksgiving day (Thursday) and  Friday morning at 6:00 and 8:30. This week is a deload week so the WODS will be relatively shorter (never easier)  Also, if you tell me what you are thankful for this week, I will give out 5 burpees! Happy Holidays! – RockyRead More

SS: 5×3 Front Squat@ 80% of 1RM WOD: “2 RFT” 10 Front Squats 185/115 ADV: 205/ 135 20 Burpee Pull ups ADV: 10 Burpee Muscle ups Bar or Ring *NO RACKS SS2: 3xME Ring dipsRead More

If you have ever thought about joining CrossFit now is the best time to get started because Black Friday through Cyber Monday CrossFit Longmont will have their first ever Flash Sale. Friday the 28th to Monday the 1st all new memberships will receive a 25% discount on down payments. Be sure to check out our schedule for...Read More

SS: 20 Minutes to Accumulate, 30 Pull ups ASHAP, 30 HSPU ASHAP 30 Ring Dips ASHAP, as many Muscle Ups as Possible * If an athlete can do 1 Kipping pull up, they should do 30 singles. If it will take you twice as long to do 30 HSPU’s with one abmat than with three,...Read More

SS1: Deadlift 2×2@85-95% *Touch’N’Go Reps please SS2: 8 Minutes to establish a 1RM Power Clean -Then- SS3: 4 Minute EMOM  3×3-Stop Clean Pull @ 100% of SS2 * 3 Stops are: 2″ from floor, BOTTOM of knee, and POWER POSITION, finish rep by standing all the way up.  *This should be done Immediately after SS2,...Read More

SS: 10 Minutes to Establish a 1RM Hang Power Snatch.  *Any hang can be used, high hang, power postion, top of knee, bottom of knee, mid thigh, low hang, ETC. in fact, athletes are encouraged to experiment and try several variations to feel the subtle differences of each style. WOD:8 Round INVERSE Tabata of: Strict...Read More

SS:4x 3 Front Squats+5 Back Squats at 100% of 5RM Front Squat *Do 3 front squats, rerack barbell and switch to back squat position without resting WOD: “4RFT: 100′ Walking Lunge w/Dumbells or KBs  30 Box Jumps 24/20 20 Pull ups ADV: Weighted pull ups any style, goal is 30/15 lbs Core: Partner up and...Read More