October 3, 2015


  • This is the second month operating at our new location - 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex, and ~100 meters from the Alameda Light Rail Station!  Free unlimited off street parking!
  • Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!
  • Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
  • We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel has begun coaching with us THIS WEEK!  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
  • We have added Oly lifting hours to the schedule starting THIS WEEK!  Our new Olympic Lifting coach Kalee Noe is now coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 
  • Happening today/tomorrow - bike pub crawl starting at Findley's Pub Sat 6pm (NASCAR themed attire); Gabriel's competing in a charity WOD at Front Range CrossFit both weekend days.  Peak on our FB page for details!


  • Row intervals, 8x250m
  • Alternate back and forth with a partner until you have each completed eight rows


In teams of 2, complete for time:

  • 100 KB swings, 70#/53# (if not done at 4:00, go run)
  • 200m Run
  • 100 Goblet squats, 70#/53# (if not done at 9:00, go run)
  • 200m Run
  • 100 Ring Pushups (if not done at 14:00, go run)
  • 200m Run

One partner works at a time on the movements, then run together