Monday, February 28, 2011

Tuesday 3/1

WOD
3 RfT
400m Run
15 Pull-Ups
50 Squats
15 Pull-Ups
Thursday, March 3, the 8:30 class will be cancelled.
Mike D, squatting on the left side of the rope, was a great coxswain. If you finish the WOD quickly, remember to scream your teammates home as soon as you can breathe.

Monday

WOD
Dead Lift 2-2-2-2-2-2-2-2-2-2
60 seconds rest between rounds
then
9-6-3
Thrusters
Muscle Ups
The suitcase just got lighter.

Friday, February 25, 2011

Weekend 2/26-2/27

Saturday
a Delicious Couplet - free and open to everyone
Sunday
some %1rm Box Jump stuff, since it was a hit last time
"All Black"
Eric, left, and Melinda, not pictured, will compete Sunday in a stair climb race in Denver. Only 110 flights, guys. You'll be fine.

Friday

WOD 21-18-15-12-9 Power Snatch 115/75 Wall Ball 20/14 Kness to Elbows Super Finn!

Thursday, February 24, 2011

Thursday

WOD Skill Work on the Rings

Today only, the 8:30am class is cancelled.

"Paradise"

Tuesday, February 22, 2011

Wednesday 2/23

WOD
max Clean
max Bench Press
max OHS
"Twenty"

Tuesday

WOD
3 Rounds for Time
10 Muscle Ups
10 Forward Rolls
20 1 Legged Squats
20 yard Handstand Walk
Hydration is important. It's been said, perhaps rightly, that forgetting things at CrossFit is an early warning sign of incorrect scaling.

Monday, February 21, 2011

Monday

WOD 5 RfT 500m Row 7 Thrusters 135/95 Go Paleo, no cookies to toss.

Friday, February 18, 2011

Weekend 2/19-2/20

Saturday:
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Sunday:
Power and Agility with Vanessa - looks fun and certainly different!
With a few months of hard work and good attendance, Steve's squat went from an ugly 235 to a rock solid 300. Way to lead the way to progress, Dr.

Friday

WOD
"Thompson"
10 Rounds
15 foot Rope Climb
29 Back Squats 95/65
10m Barbell Carry 135/95
Now you just have to work eight hours.

Thursday, February 17, 2011

Thursday

WOD 1600m Run Rest 3 minutes 1200m Run Rest 2 minutes 800m Run Rest 1 minute 400m Run

"Someday I will."

Tuesday, February 15, 2011

Wednesday 2/16

WOD
Tabata
Weighted Pull-Ups
1 Minute Rest
Weighted Squat
1 Minute Rest
Weighted Ring Dips
1 Minute Rest
Dead Lift
About done with the "too cold" excuse?

Monday, February 14, 2011

Tuesday 2/15

WOD Hang Power Clean 3-3-3-3-3-3-3 and a cash-out Tuesday only, the 8:30am class is cancelled. Damon will be visiting us this week, because when the US Army comes through, they choose Longmont's original, TFCF.
WOD Snatch 1-1-1-1-1-1-1 then "Diane" 21-15-9 Dead Lift 225/185 HSPU

Friday, February 11, 2011

Saturday & Sunday

Saturday's entirely free work out is at 9am. Your weekly chance to feel the power of CrossFit. Power Sunday with Vanessa is back at 6pm. All roads lead to awesome as long as they pass through our door.
WOD
"Jackie"
1000 meter row
50 Thrusters 45lbs
30 Pull Ups
TFCF Classic T flying over the pull-up bars at CrossFit Las Vegas.

Thursday, February 10, 2011

WOD
Helen
3 RFT
400m Run (Row)
21 KB Swings 24/16
12 Pull-Ups
Soon enough summer.

Tuesday, February 8, 2011

Wednesday 2/9

WOD
7 RFT
5 HSPU
10 DL 185/135
10 CtB Pull-Ups
20 DU's
Nail polish push-ups. Strong is beautiful.

Monday, February 7, 2011

Tuesday 2/8

WOD
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
then
15-12-9
Power Snatch
Burpees
225 heating. Put two 25's on the bar and do thrusters. Let it snow.

Monday!

Squat 5-5-5-5-5 AMRAP 20 25 DU 15 Box Jumps 5 Ring Push Ups Plain text rules.

Friday, February 4, 2011

Saturday at 9 am free, invigorating work out open to the public. Sunday at 2pm a fast paced football themed work out to prime you for the Super Bowl. "Sharks," pretty clear Socks of the Week winner.

Thursday, February 3, 2011

Friday 2/4/11

WOD
AMRAP 12
100 Meter Run
10 Pull-Ups
10 Burpees
Concentration Face. We'll scale to remove the "can't," you'll have to use your mental toughness to remove the "won't."
Super Sunday lifting at 1pm and an "earn your big-screen TV" workout at 2pm.

Wednesday, February 2, 2011

Thursday 2/3/11

WOD AMRAP 12 400m Run or substitute if the course is icy 5 Dead Lifts 345-500/195-285 June 4th is National Learn to Row Day, but why wait?

Tuesday, February 1, 2011

Wednesday 2/2/11

WOD
Front Squat
1-1-1-1-1-1-1
A 9:01/500 is pretty good if you can't even walk.