January 27, 2016

Announcements

• 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!
• We are at least temporarily pulling the official Oly hours off the class schedule.  All CFWPers are still welcome to come work specifically on Olympic Lifting on the platforms during any class or open gym time, and extra Oly programming will continue to be provided.

Strength

• Front squat, 5x3 across @85% FS 1RM
• 30 Sec HS hold (or ME Strict HSPU) after each squat set

WOD

For time:

• 800m Run

Then 3 rounds of

• 10 Front rack lunges 135#/95#
• 10 Burpee over bar

then

• 800m Run

January 26, 2016

Announcements

• 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!
• We are at least temporarily pulling the official Oly hours off the class schedule.  All CFWPers are still welcome to come work specifically on Olympic Lifting on the platforms during any class or open gym time, and extra Oly programming will continue to be provided.

Strength

8 min EMOM of:

• 1 Hang power clean + 1 Push press + 1 Push jerk

WOD

Every 3:00 for 5 Rounds, complete for time:

• 250m Row
• 10 Deadlifts, 135#/95#
• 10 Hang power cleans, 135#/95#

January 25, 2016

Announcements

• 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!
• We are at least temporarily pulling the official Oly hours off the class schedule.  All CFWPers are still welcome to come work specifically on Olympic Lifting on the platforms during any class or open gym time, and extra Oly programming will continue to be provided.

WOD

Fran (compare to 7/27/15) - For time, complete 21-15-9 of:

• Thrusters, 95#/65#
• Pullups

or

Amanda - For time, 9-7-5 of:

• Muscle-ups
• Squat snatch, 135#/95#

January 23, 2016

Announcements

• 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! 

Skill

• 3x800m Run
• Rest exactly 3 minutes between runs

WOD

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

January 22, 2016

Announcements

• 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!

Strength

• 10 Minute EMOM of 1 Squat snatch
• 5 sets of 5 perfect kipping practice; or strict pullup work if you missed it Wednesday

WOD

2 Rounds for time of:

• 10 Squat snatches, 115#/75#
• 200m Run
• 10 Muscle-ups
• 200m Run

January 21, 2016

Announcements

• 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!

Strength

• OHS, find a heavy 1 @55x1
• Glute ham raise (or single leg RDL) practice between sets

WOD

2 Rounds of:

• 1 Minute Bike for cal, 1 minute rest
• 1 Minute Plank, 1 Minute rest
• 1 Minute OH Lunges, 95#/65#, 1 Minute Rest
• 1 Minute Burpee Box jumps, 24"/20", 1 Minute rest

January 20, 2015

Announcements

• 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!

Strength

• Back squat 5x3 across @33x1
• Strict/Weighted Pullups, 5x3 across

WOD

For time, complete 12-9-6 of:

• Thrusters, 95#/65#
• Pullups

Rest 3 minutes then for time complete 6-9-12 of:

• Thrusters, 95#/65#
• Pullups

January 19, 2016

Announcements

• 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!

Strength

• Deadlift, work up to a heavy 3
• 5 minute EMOM of L-sits

WOD

At 0:00, complete 3 rounds for time (6:00 cap) of:

• Row 25/20 cal
• 50 Double unders

At 8:00, complete 3 rounds for time (6:00 cap) of

• 15 Deadlift, 225#/155#
• 15 Toes-to-bar

January 18, 2016

Announcements

• 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!

Strength

• Work up to a heavy of: 1 Squat clean + 2 Front squats
• 5 min EMOM Strict HSPU

WOD

3 Rounds for time of:

• 10 Power cleans, 155#/105#
• 20 Wall balls, 20#/14#
• 400m Run

January 16, 2016

Announcements

• 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!

Skill

• At 0:00 and 5:00, complete a 2:00 ME bike for cal
• Pistols practice
• Tripod (to headstand) practice

WOD

12 Minute AMRAP of:

• 20 Weighted step ups, 45#/35#, 20"
• 20 G2OH, 45#/35#
• 40 seconds of plank
• 60 Double unders

January 15, 2016

Announcements

• 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!

Strength

• OHS, work up to a heavy 5 with tempo 13x1
• 5 sets of 5 perfect kipping practice

WOD

10 min EMOM of:

• 7 OHS, 95#/65#
• 7 C2B Pullups

January 14, 2016

Announcements

• 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!

Strength

• Bench press, 5x5 @ 80%
• 3 sets Glute ham raises between bench sets
• 5 minute EMOM of L-sits

WOD

Every 5 minutes for 3 rounds:

• Round 1: Row 500m + 20 KB swings, 70#/53#
• Round 2: Row 500m + 30 Wall balls, 20#/14#
• Round 3: Row 500m + 15 KB swings, 70#/53# + 25 Wall balls, 20#/14#

January 13, 2016

Announcements

• 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!

Strength

• Power snatch, find a heavy double
• 5 min EMOM Strict HSPU

WOD

3 Rounds for time of:

• 400m run
• 9 Snatch grip deadlift, 95#/65#
• 7 Hang power snatch, 95#/65#
• 5 Power snatch, 95#/65#

January 12, 2016

Announcements

• 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!

Strength

• Front squat, 3x5 across @80% FS 1RM
• Strict/Weighted Pullups, 3x5 across

WOD

For time (17 min cap)

• 40 Toes-to-bar
• 50 Front squats, 135#/95#
• 60 Burpee over bar

Rx+ buy out 10 Muscle-ups after the burpees

January 11, 2016

Announcements

• 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!

Strength

8 min EMOM of:

• 1 Squat clean + 1 Push press + 1 Push jerk

WOD

At 0:00, complete for time:

• 1000m Row

At 6:00, for time (6:00 cap), complete 12-9-6-3 of

• Power clean & jerk, 135#/95#
• Box jumps, 30"24"

January 9, 2016

Announcements

• 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!
• Our monthly Goal Setting Workshop is today!  730am-9am - come for coffee and discussion, stay for a workout! Nicole will be leading a discussion on mindset in relation to achieving goals.  Hope to see many of you there!

Skill

In teams of 2 on one rower, complete:

• 8x500m row (4 each, alternating)

WOD

In teams of 2, with one partner working at a time, complete for time

• 150 Wall balls, 20#/14#; resting partner holds plank
• 200m Bear crawl in 20m increments (10m down and 10m back); resting partner hangs from the pullup bar

January 8, 2016

Announcements

• 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!
• Our monthly Goal Setting Workshop is tomorrow morning!  Sat 1/9, 730am-9am - come for coffee and discussion, stay for a workout! Nicole will be leading a discussion on mindset in relation to achieving goals.  Hope to see many of you there!

Strength

10 Minute EMOM of:

• 1 Squat snatch

WOD

• 2 Minute of Bike for cal; 1 Minute Rest
• 2 Minute AMRAP of 5 Strict Pullups + 5 Burpees over bar (Rx+ Strict C2B); 1 Minute Rest
• 2 Minute AMRAP of 5 Power snatches, 135#/95# + 5 Burpees over bar (Rx+ 155#/105#); 1 Minute Rest
• 2 Minute AMRAP of 30 Double unders + 5 Burpees over bar; 1 Minute Rest

January 7, 2016

Announcements

• 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!

Strength

• Deadlift, work up to a heavy 5
• 5 Min EMOM of L-sit/Hollow Rocks

WOD

10 Minute AMRAP:

• 10 Deadlift 185#/135#
• 10 Toes-to-bar
• 10 Box jumps, 30"/24"

January 6, 2016

Announcements

• 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!

Strength

• OHS, 3x5 across 80%
• Pendlay Row, 3x5 Across

WOD

Every 4 minutes for 4 rounds complete:

• Row 250m
• 10 Push Press, 135#/95#
• 7 OHS, 135#/95#

January 5, 2016

Announcements

• 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!

Strength

• Power clean, find a heavy double; then complete clean pulls x2 up to 110%
• 5 Minute EMOM of 5 Strict/Weighted Ring Dips (across)

WOD

5 Rounds for time of:

• 10 Power cleans, 135#/95#
• 15 KB swings, 70#/53#
• 200m Run