Thursday – 7MAY

As of yesterday, Boulder County has not issued specific guidance for gyms, so this email is based on the Governor’s order and CDPHE guidelines for reopening gyms. Unless Boulder County says otherwise (and we will let you know as soon as we hear), we will reopen the gym on Monday, May 11.

This means we will need all of our equipment back on May 8th to clean and sanitize it before we open on May 11th. On May 8th, we will be open from 8 a.m. to 10 a.m. and then from 4 p.m. to 6 p.m. to take in equipment. If you need to come in outside of these hours, please text Zac.

We are requiring that people sign up for classes starting May 11. This helps us limit the amount of people that will be in the gym. Follow this link (View Our Calendar) to sign up for classes. If you run into any issues, email us at [email protected] or text.

Track Workout

Noon at Altona Middle School Track. Bring Cleats. Agility drills.

Warm Up for both WODs:

3 Rounds:
5 Burpees
5 Inch Worms
6 Samson/ Crescent Lunge
6 Air Thrusters
10 sec hold Glute Bridge

Warm up Barbell Weights

Empty Barbell
2 Muscle Clean
2 Power Clean
2 Front Squat
2 Shoulder Press
2 Thrusters

Equipment WOD


Find a heavy 2 rep Thruster


Thrusters 95/65
Box Jumps

No Equipment WOD

Booty WOD:

12 min EMOM
1- 30 sec Glute Bridge Hold
2- 30 sec Single Leg Thrusts Right Leg
3- 30 sec Single Leg Thrusts Left Leg
4- 30 sec Cossack Squats

On min 12:
4 min AMRAP
Jumping Squats


Find a Pull Up Bar!
4 Sets of Max Pull Ups Rest as needed in between

2 Responses
  1. Ashley

    135# 2 rep thruster (140# 1.5 rep thruster 😂)

    4:58 rx for the wod. And then I had to recover and be able to speak on a telecon 5 minutes later, so that was super fun hahahaha