July 2, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!
• There will be holiday hours the end of this week with the July 4th weekend:
  • Thursday 7/2: 530am, 630am, 12pm, 5pm, 6pm (so just no 7pm class)
  • Friday 7/3: 9am class, 10am open gym
  • Saturday 7/4: 9am class, 10am open gym
  • Sunday 7/5: 11am open gym

Strength

• Push Press, work up to a heavy double
• Pendlay row, work up to a heavy 5

WOD

5 Rounds for time of:

• 9 S2OH, 135#/95#
• 12 Wall balls, 20#/14#
• 15 KB swings, 53#/35#

July 1, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!
• There will be holiday hours the end of this week with the July 4th weekend:
  • Thursday 7/2: 530am, 630am, 12pm, 5pm, 6pm (so just no 7pm class)
  • Friday 7/3: 9am class, 10am open gym

Strength

• Find a heavy of: 1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch
• Strict/weighted ring dip practice between sets

WOD

At 0:00, 6:00, and 12:00 complete:

• 400m Run
• 13 Toes-to-bar
• 10 Snatch grip deadlifts, 135#/95#
• 7 Hang power snatch, 135#/95#

Record times for all rounds, score is slowest round.

June 30, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!
• There will be holiday hours the end of this week with the July 4th weekend:
  • Thursday 7/2: 530am, 630am, 12pm, 5pm, 6pm (so just no 7pm class)
  • Friday 7/3: 9am class, 10am open gym

Strength

• Back squat, 1RM

WOD

10 Minute AMRAP of:

• 7 Thrusters, 115#/75#
• 14 Pullups
• 200m Run

June 29, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!
• There will be holiday hours the end of this week with the July 4th weekend.  Thursday 7/2 there will be no 7pm class (so classes Thursday are 530am, 630am, 12pm, 5pm, 6pm).  We are hammering down the Friday and Saturday schedule based on whether or not the camping trip is a go or not.  Stay tuned!

Strength

8 min EMOM of:

• 1 Power clean + 1 squat clean
• Compare to 6/15/15

WOD

2 Rounds of:
2 minutes of

• Row for calories

Rest 1 minute, then 2 Minutes of:

• 25 Power cleans, 115#/75#
• ME Double unders in the remaining time

Rest 1 minute, then 2 Minutes of:

• 15 Burpee Box jumps, 30"/24"
• ME Double unders in the remaining time

Rest 1 minute

June 27, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin today.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!
• The June CFWP Goal Setting Workshop is today, 730am!  Join us for coffee and discussion, then catch a WOD after!

Strength

• Sled push 8x40m

WOD
In teams of 3, complete 4 rounds for time of:

• 750m row (250m each partner)
• 30 Pistols, alternating legs (10 each partner)
• 30 Bench press, 155#/105# (10 each partner)

One partner works a movement at a time, so there is an ongoing rotation between movements.  Row is should be max effort.

June 26, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin today.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!
• The June CFWP Goal Setting Workshop is this Saturday, 730am.  Join us for coffee and discussion!
• Lyndsay C and Kalli are spearheading a 14er hike!  This Saturday 6/27 they are meeting at the gym at 545am and heading up to Mt. Evans.  All welcome, thanks for organizing ladies!

Strength

8 min EMOM of

• 1 Power snatch + 1 squat snatch

WOD

For time:

• 800m Run
• 10 Bar Muscle-ups
• 20 Power snatches, 115#/75#
• 30 Toes-to-bar
• 40 Wall balls, 20#/14#

June 25, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin today.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!
• Short Stories, Tall Beers is meeting this Thursday, 7pm at Declaration Brewing!
• The June CFWP Goal Setting Workshop is this Saturday, 730am.  Join us for coffee and discussion!
• Lyndsay C and Kalli are spearheading a 14er hike!  This Saturday 6/27 they are meeting at the gym at 545am and heading up to Mt. Evans.  All welcome, thanks for organizing ladies!

Strength

• Deadlift, work up to a heavy 5
• Handstand walking practice between sets

WOD

4 minutes of

• Row for calories

Rest 2 minutes then 4 minute AMRAP of

• 7 HSPU
• 7 Deadlifts, 225#/155#
• 7 Box jumps, 30"/24"

Rest 2 minutes then 4 minute AMRAP of

• 7 HSPU
• 7 Deadlifts, 225#/155#
• 7 Box jumps, 30"/24"

June 24, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin today.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!
• Short Stories, Tall Beers is meeting this Thursday, 7pm at Declaration Brewing!
• The June CFWP Goal Setting Workshop is this Saturday, 730am.  Join us for coffee and discussion!
• Lyndsay C and Kalli are spearheading a 14er hike!  This Saturday 6/27 they are meeting at the gym at 545am and heading up to Mt. Evans.  All welcome, thanks for organizing ladies!

Strength

• Hang squat clean, find a heavy 3
• Strict/weighted ring dip practice between sets

WOD: 2015 Granite Games Open WOD 1

10 minute AMRAP of:

• 5 Hang squat cleans, 155#/105#
• 7 Bar over burpees

June 23, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin today.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!
• Short Stories, Tall Beers is meeting this Thursday, 7pm at Declaration Brewing!
• The June CFWP Goal Setting Workshop is this Saturday, 730am.  Join us for coffee and discussion!
• Lyndsay C and Kalli are spearheading a 14er hike!  This Saturday 6/27 they are meeting at the gym at 545am and heading up to Mt. Evans.  All welcome, thanks for organizing ladies!

Strength

• Find a heavy of 1 Push press + 1 Push jerk + 1 Split Jerk
• Strict/Weighted Pullups between sets

WOD

5 Rounds for time of:

• Push press, 95#/65#
• 7 Strict C2B Pullups
• 35 Double unders

Push press reps are 21-18-15-12-9.

June 22, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin today.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!

Strength

• Back Squat, 3x6 (up to 75%) & 3x1 (up to 95%), alternating and building
• L-sit practice between sets

WOD

Four 3-minute rounds of:

• 400m Run
• 10 Front rack lunges, 135#/95#
• ME KB swings, 70#/53# in remaining time.

Rest 2 minutes between rounds.  Score is total KB swings.

June 20, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin Monday.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!

Skill

• 3x800m Run
• Rest exactly 3 min between runs

WOD

4 Rounds for time (15 minute time cap)

• 4 Turkish Get Ups, 53#/35# alternating arms
• 16 G2OH with plate, 45#/35#
• 32 Grasshoppers
• 200m Run with plate, 45#/35#

June 19, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Update on the new space: The city review is completed, and we have the permits!  Construction is planned to begin Monday.  Stay tuned! Thanks Mike M for all the hard working getting this ball rolling!

Strength

• OHS, work up to a heavy 2
• Muscle-up practice between sets

WOD

2 Rounds of:

2 min of:

• Row for calories

Rest 1 minute then 2 Minutes of:

• 8 OHS, 135#/95#
• 4 Muscle-ups
• ME Double unders in the remaining time (score is number of DU)

Rest 1 minute then 2 Minutes of:

• 6 Muscle-ups
• 8 Front squats, 135#/95#
• ME Double unders in the remaining time (score is number of DU)

Rest 1 minute

June 18, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Congrats to the 11 CFWPers who competed at the CFCC Triple Threat this weekend, and thanks to all the many supporters who came to cheer the 4 teams on!  Every team should be really proud of their outputs, and special shout out to the Gaillot Sisters for taking second on Saturday and to Scott for completing his first CF competition!  Stay tuned for upcoming local comps and just let us know if any of you are interested in taking the plunge!  Bri is next up, competing 6/27 down in the Springs!

Strength

• Split jerk, work up to a heavy double
• Pendlay row, work up to a heavy 5 between sets

WOD

10 Minute AMRAP of:

• 10 Burpee box jumps, 30"/24"
• 10 Push press, 115#/75#
• 10 Deadlifts, 115#/75#

June 17, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Congrats to the 11 CFWPers who competed at the CFCC Triple Threat this weekend, and thanks to all the many supporters who came to cheer the 4 teams on!  Every team should be really proud of their outputs, and special shout out to the Gaillot Sisters for taking second on Saturday and to Scott for completing his first CF competition!  Stay tuned for upcoming local comps and just let us know if any of you are interested in taking the plunge!  Bri is next up, competing 6/27 down in the Springs!

Strength

• Hang squat snatch, work up to a heavy double
• Strict/weighted pullups between sets

WOD

For time:

• 15 Power snatches, 135#/95#
• 25 C2B Pullups
• 800m Run
• 25 C2B Pullups
• 15 Power snatches, 135#/95#

June 15, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Congrats to the 11 CFWPers who competed at the CFCC Triple Threat this weekend, and thanks to all the many supporters who came to cheer the 4 teams on!  Every team should be really proud of their outputs, and special shout out to the Gaillot Sisters for taking second on Saturday and to Scott for completing his first CF competition!  Stay tuned for upcoming local comps and just let us know if any of you are interested in taking the plunge!  Bri is next up, competing 6/27 down in the Springs!

Strength

• Back squat, 5x3 @31x1
• Strict/weighted ring dip practice between sets

WOD

6 Minute Alternating Tabata of:

• KB lunges, 70#/53#
• Toes-to-bar

Rest 3 Minutes then 6 minute Alternating Tabata of:

• KB swings, 70#/53#
• Strict ring dips

June 14, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Congrats to the 11 CFWPers who competed at the CFCC Triple Threat this weekend, and thanks to all the many supporters who came to cheer the 4 teams on!  Every team should be really proud of their outputs, and special shout out to the Gaillot Sisters for taking second on Saturday and to Scott for completing his first CF competition!  Stay tuned for upcoming local comps and just let us know if any of you are interested in taking the plunge!  Bri is next up, competing 6/27 down in the Springs!

Strength

8 min EMOM of:

• 1 Power clean + 1 squat clean

WOD

3 Rounds for time of:

• 12 Power cleans, 135#/95#
• 18 Wall balls, 20#/14#
• 400m Run

June 13, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• We have 4 teams competing in the CrossFit Cherry Creek Triple Threat competition this weekend!  Brittney, Kelsey and their sister Ashley are in heat 1 TODAY (WOD times: 8am, 11am, 130pm, 430pm), and Scott B, Fink and Sean are in heat 4 TODAY (909am, 1145am, 242pm, 531pm).  Then on Sunday Hailey, Kristen, and Kristina are in heat 1 (8am, 11am, 130pm, 430pm) while Davy, Joe, and E are in Heat 5 (932am, 12pm, 242pm, 538pm).  All the athletes would love to see friendly faces if you have any interest in stopping by!

Skill

• 8x200m Run
• Run every 2 minutes

WOD

12 Minute AMRAP of:

• 20 Medball OH step ups, 20#/14#, 20"
• 15 Medball Cleans, 20#/14#
• 10 Pushups with feet on Medball
• 200m Run with Medball, 20#/14#

June 12, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Thanks to everyone who came out for the Kyle's Fight: ALS Charity WOD on Saturday!  We had 42 CFWPers do Kyle's WOD and a bunch more who came in to support the event.  We raised over $600 just counting what we collected via cash and check (plus whatever people donated online).  If you'd like to donate online, here's the link.
• We have 4 teams competing in the CrossFit Cherry Creek Triple Threat competition this weekend!  Brittney, Kelsey and their sister Ashley are in heat 1 on Saturday (WOD times: 8am, 11am, 130pm, 430pm), and Scott B, Fink and Sean are in heat 4 on Saturday (909am, 1145am, 242pm, 531pm).  Then on Sunday Hailey, Kristen, and Kristina are in heat 1 (8am, 11am, 130pm, 430pm) while Davy, Joe, and E are in Heat 5 (932am, 12pm, 242pm, 538pm).  All the athletes would love to see friendly faces if you have any interest in stopping by!

Strength

• Deadlift, work up to a heavy double
• Handstand walking practice between sets

WOD

4 minute AMRAP of

• Row for calories

Rest 2 minutes then 4 minute AMRAP of

• 8 Deadlifts, 225#/155#
• 8 HSPU with 3 second pause at the top of every rep

Rest 2 minutes, then 4 minutes AMRepsAP of:

• 20 Strict Pullups
• 40 KB swings, 53#/35#
• ME Strict Pullups in remaining time

June 11, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Thanks to everyone who came out for the Kyle's Fight: ALS Charity WOD on Saturday!  We had 42 CFWPers do Kyle's WOD and a bunch more who came in to support the event.  We raised over $600 just counting what we collected via cash and check (plus whatever people donated online).  If you'd like to donate online, here's the link.

Strength

8 min EMOM of:

• 1 Power snatch + 1 squat snatch
• Compare to 5/29/15.  Aim to make more minutes at the heaviest load from last time, or add 5#.

WOD

5 Rounds for time of:

• 10 Power snatch, 75#/55#
• 10 Toes-to-bar
• 15 Wall balls, 20#/14#

June 10, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! 
• Thanks to everyone who came out for the Kyle's Fight: ALS Charity WOD on Saturday!  We had 42 CFWPers do Kyle's WOD and a bunch more who came in to support the event.  We raised over $600 just counting what we collected via cash and check (plus whatever people donated online).  If you'd like to donate online, here's the link.

Strength

• OHS, work up to a heavy 3
• Pendlay row, work up to a heavy 5 between sets

WOD

Five 2-minute rounds of

• 200m Run
• 8 OHS, 115#/75#
• ME Box jumps, 30"/24" in remaining time

Rest 1 minute between rounds.  Score is total box jumps across all rounds.