October 26, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

• Back squat, 6x2 across, 5# more than 10/6
• Strict/weighted pullups between sets

WOD

9 Minute AMRAP of, 3-6-9-...:

• Front squat, 115#/75#
• Burpee over bar
• C2B Pullup

October 24, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

• 4x400m run
• Rest exactly 2 minutes between runs

WOD

In teams of 4 complete:

• Bike 240 calories, partners switch every 30 cal

Non-biking partners complete AMRAP of (relay style):

• 1 Bear crawl each, 120' (60' down and back)
• 1 Farmer's carry each, 120' (60' down and back), 70#/53# each hand
• 30 Second plank (done all together)

October 23, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

• OHS, find a 10RM
• Rope climb practice between sets

WOD

For time

• 800m Run
• 30 OHS 115#/75#
• 30 Burpees over bar
• 800m Run

October 22, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

• Bench press, 6x2 across
• Strict/weighted pullups between sets

WOD

With a running clock, at 0:00 complete

• Row 500m
• 15 S2OH 135#/95#

At 5:00 complete

• 15 Strict Pullups (Rx+ 5 Strict C2B + 5 L pullups + 5 Strict Pullups)
• 15 Box jumps, 30"/24"
• 30 KB swings, 53#/35#

At 10:00 complete:

• Row 500m
• 15 S2OH 135#/95#

At 15:00 complete

• 15 Strict Pullups (Rx+ 5 Strict C2B + 5 L pullups + 5 Strict Pullups)
• 15 Box jumps, 30"/24"
• 30 KB swings, 53#/35#

October 21, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

• Hang squat snatch, find a heavy triple
• HS holds/HS walking practice between sets

WOD

5 Minute AMRAP of:

• 8 Power snatch, 115#/75#
• 16 Wall balls, 20#/14#
• 32 Double unders

Rest 2 Minutes, then 5 Minute AMRAP of:

• 8 Power snatch, 115#/75#
• 16 Wall balls, 20#/14#
• 32 Double unders

October 20, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

• Back squat, 5x3 across 5# more than 9/28
• Pendlay Row, work up to a heavy 5 between sets

WOD

4 Rounds for time of:

• 6 Bar MU
• 16 OH Lunge with a plate, 45#/35#
• 200m Run

October 19, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

• Find a heavy of {2 Hang power cleans + 1 Hang squat clean}
• L-sit/GHD practice between sets

WOD: Elizabeth
For time, 21-15-9 of:

• Squat cleans, 135#/95#
• Ring dips

October 17, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!
• The October CFWP Goal Setting Workshop is this Saturday, 10/17, 730am-9am.  Friends/family welcome.  Come for coffee and inspiration, and stay for a WOD!

Skill

• 10x (0:20 on, 0:40 off) row for calories
• 10 Minutes Pistols practice alternating with Glute Ham Raises

WOD

14 Minute AMRAP of:

• 4 Turkish Get Up, 53#/35#
• 16 OH Med Ball step ups, 20#/14#, 20"
• 32 Med ball Russian twists, 20#/14#
• 200m Run with Med ball, 20#/14#

October 16, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!
• The October CFWP Goal Setting Workshop is this Saturday, 10/17, 730am-9am.  Friends/family welcome.  Come for coffee and inspiration, and stay for a WOD!

Strength

8 min EMOM of:

• 1 Hang squat snatch + 1 Squat snatch

WOD

2 Rounds of:

• 1 Minute ME assault bike, 1 Minute Rest
• 1 Minute ME Ring Pushups, 1 Minute Rest
• 1 Minute ME Squat snatch, 95#/65#, 1 Minute Rest
• 1 Minute ME double unders, 1 Minute Rest

October 15, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!
• The October CFWP Goal Setting Workshop is this Saturday, 10/17, 730am-9am.  Friends/family welcome.  Come for coffee and inspiration, and stay for a WOD!

Strength

• Deadlift, work up to a heavy double (compare to 9/2/15)
• Strict/weighted pullups between sets

WOD

2 Rounds for time of:

• 15 Deadlift, 185#/135# (Rx+ 255#/175#)
• 15 Burpee Pullups (Rx+ 9 Burpee Muscle-ups)
• 800m Run

October 14, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!
• The October CFWP Goal Setting Workshop is this Saturday, 10/17, 730am-9am.  Friends/family welcome.  Come for coffee and inspiration, and stay for a WOD!
• Gabe B has organized an informal CFWP night tonight (Wed 10/14)!  Historian's at 7pm.  Come on by after any of the PM classes to hang out!

Strength

• OHS, work up to a heavy 5 with tempo 13x1
• Pendlay Row, work up to a heavy 5 between sets

WOD

For 6 minutes:

• Row for meters

Rest 3 minutes then 6 min AMRAP of:

• 10 OHS, 95#/65#
• 10 Box jumps, 30"/24"
• 10 Hollow rocks

October 13, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!
• The October CFWP Goal Setting Workshop is this Saturday, 10/17, 730am-9am.  Friends/family welcome.  Come for coffee and inspiration, and stay for a WOD!

Strength

• Work up to a heavy of 1 Power clean + 1 Squat clean
• Strict/weighted ring dip practice between sets

WOD

9 Minute AMRepsAP of 3-6-9, etc (3 of each, then 6 of each, etc)

• Power clean, 135#/95# (Rx+ 155#/105#)
• Wall balls, 20#/14# (Rx+ 30#/20#)
• KB swings, 53#/35# (Rx+ 70#/53#)

October 12, 2015

Announcements

• This is the third 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!

Strength

• Back squat, 3x5; 5# more than 9/16/15
• L-sit/GHD practice between sets

WOD

Four 3-minute rounds of:

• 400m Run
• 9 Thrusters 115#/75#
• ME Toes-to-bar in remaining time

Rest 2 minutes between rounds. 

October 10, 2015

Announcements

• This is the third 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!  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!  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! 

Skill

• 3x800m Run
• Rest exactly 3 min between runs

WOD

In teams of 4, complete

• 240 calories on the bike, rotating riders every 20 calories

Non-biking partners complete (by rotating stations every time a partner completes 20 cal):

• Rest (coming off the bike)
• ME Wall climbs
• ME KB snatch, 53#/35#

October 9, 2015

Announcements

• This is the third 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!  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!  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! 

Strength

• OHS, 5x3 building with tempo 33x1
• Pendlay Row, work up to a heavy 5 between sets

WOD

3 Rounds for time of: (15 min cap)

• 10 OHS, 135#/95#
• 5 Bar Muscle-ups (sub 10 Strict Pullups)
• 10 V-ups
• 400m Run

October 8, 2015

Announcements

• This is the third 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!  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!  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! 

Strength

• Work up to a heavy of 1 Power snatch + 1 Squat snatch
• L-sit/GHD practice between sets

WOD

For 4 minutes:

• Row for calories

Rest 2 minutes then 4 min AMRAP of:

• 8 Snatch, 95#/65#
• 16 Wall Balls, 20#/14#

Rest 2 minutes, then in 4 minutes:

• Row 2 minutes

then 2 minute AMRAP of

• 8 Snatch, 95#/65#
• 16 Wall Balls, 20#/14#

October 7, 2015

Announcements

• This is the third 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!  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!  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! 

Strength

• Bench press, 5x3 across
• Glute Ham Raises between sets

WOD

2 Rounds for time

• 15 Strict HSPU
• 18 Box jumps, 30"/24"
• 21 Deadlifts, 155#/105#
• 800m Run

October 6, 2015

Announcements

• This is the third 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!  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!  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! 

Strength

• Back squat, 6x2 across 90%1RM
• Strict/weighted pullups between sets

WOD

Every 3 minutes for 5 rounds, complete (each for time):

• 12 C2B Pullups
• 10 Front Rack lunges, 135#/95#
• 12 KB swings, 70#/53#

October 5, 2015

Announcements

• This is the third 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!  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!  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! 

Strength

• Hang squat clean, find a heavy single (compare to 8/3/15)

WOD

For time (5:00 cap):

• 50 Strict Ring Dips (gymnastics re-test, compare to 8/3/15)

At 5:00, 10 min AMRAP of:

• 8 squat cleans, 95#/65#
• 8 Burpee over bar
• 200m Run

October 3, 2015

Announcements

• 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!

Skill

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

WOD

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