January 23, 2016


  • 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!  And remember we have free unlimited off street parking!
  • Attention new CrossFitters!  We're running a special on our Intro Program this month!  $129 for Fundamentals plus unlimited classes for a month ($274 value).  Fundamentals runs every Saturday, 9am-11am.  Click here to find out more and sign up!
  • As many of you know, there are a bunch of CFWPers competing at Winter WODFest this weekend at CrossFit Eminence in Thornton!  We have a regular schedule today with classes and open gym, but I'm also over here early this morning in case you want to train before heading up to support the CFWPers competing today!  Heat times are: Emily, Britt and Britt's sister Ashley: 915am, 1220pm, 3pm; Sean: 1030am, 110pm, 415pm; Tyler and Erik: 1045am, 120pm, 430pm; Loren: 1130am, 150pm, 515pm.  Hope to see you up there! 


  • 3x800m Run
  • Rest exactly 3 minutes between runs


In teams of 2, complete:

  • 3000m row switching every 500m

While waiting to row, "resting" partner completes 1 round of:

  • 15 KB swings 53#/35#
    • 15 Goblet squats, 53#/35#
    • 15 Hollow rocks