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Crossfit Longmont Creepers

This one goes out to all you hovering around our website and not “pulling the trigger”

We see you out there every week when we go over our websites’ numbers. 100 or 200 unique visitors everyday. Now, I know that all of those one or two hundred unique visitors aren’t all possible CFL (crossfit Longmont) athlete.  I’m going to automatically discount 50% of that number as being some sort of cyborg. That takes it down to 50-100 new possible CFL athletes. 25% of those possible new members are Crossfit junkies just creeping on other gyms (which is fine nothing wrong with that,  in fact we are all guilty of that sometimes). That drops our number to around 38.5- 75 new possible CFL athletes reaching out to us everyday. 50% of them will never “pull the trigger”. so that leaves 19-35ish possible CFL athletes whom for some reason have not taken the next step. Now to get to the real purpose of this post. TAKE THAT NEXT STEP!! be one of the 50% who takes the next step. Call, send an email, leave a submission on our website, walk in and say hi! any of those work. Take the stress off your shoulders by letting us motivate you to come in. It is impossible for us to nudge you in the right direction unless we have your name, and a way to contact you. Trust me the process of getting started will become easier once you have someone help you through the process. Now for a little more motivation leave a submission on our website and mention this post for two free 1 on 1 sessions.


Workout 7/21/14

Warm up: 1 Leg Blaster, Squat series, coaches choice hip mobility


SS: 20 Minutes to establish a 1RM Back Squat


WOD: 3 Rounds *21 Minute WOD*

2 Minutes Max Effort Burpees

2 Minutes Max effort Box Jump 20″ For all

2 Minutes Max effort Front Rack Step up 95/65 ADV:115/105

Rest 1 Minute


*Actual Box “Jumps” instead of step ups for whole WOD if Possible since last exercise is step ups



Workout 7/18/14

SS1: Ring Work, 20 Skin the cats, 10 Front Levers, 10 Back lever attempts. ADV: Muscle up Practice


SS2: 10 Minutes to Establish a 1RM 1 Clean Pull+ 1 Hang Squat Clean (top of knee)+1 Split Jerk

Then- Squat Clean Split jerk 2×[email protected]% of above, 3×[email protected]%


WOD: 15 Minute AMRAP

21 Deadlifts 155/105 ADV: 185/125

15 Pull ups

9 Front Squats 155/105 ADV:185/125


Workout 7/17/14


SS1: Death by wall Climber

Minute 1, 1 Wall Climb, Minute 2-2 wall climbs etc. until not able to complete all the work in the given time.

*Just in case- A wall Climb is where the athlete starts on their stomachs with their feet by a wall, they then do a push up and walk their feet up the wall as they move their hands closer, an RX rep will end with the athlete touching their chest to the wall before making a CONTROLLED DESCENT back to the starting position. People will, at least 90% of the time, simply slide their feet down the wall or do some crazy cartwheel off of the wall to get back down. For this strength and skill that will be unacceptable. The athlete must walk their hands back away from the wall and feet down the wall in the same fashion as they went up, If they come off the wall in any other manner than a controlled descent, that rep should not count. Just be aware that this is a common tendency for athletes and they should be told what


SS2: 10 Minutes to Establish a 1RM 1 Snatch Pull+ 1 Hang Squat Snatch (Top of knee)

Then- Squat Snatch 2×[email protected]% of above, 3×1 @90%


WOD: 21-18-15-12-9-6-3

Tire Flips

Kettlbell Snatch (each arm) 55/35

Goblet Squat 55/35


Workout 7/11/14

SS1: 7×3 Behind the neck snatch grip push press-work to 3RM

SS2: 12 minutes to establish a 2RM Squat Snatch
*drop each rep, quick reset

WOD: 10-9-8-7-6-5-4-3-2-1
SDHP 95/65
Box jump 24/20 ADV: 30/24
C2B Pull ups

Core: 8 round alternating tabata
Sit ups, Russian twist w/ plate 45/25 (4 rounds each movement)