Thursday, March 31, 2011


6 Dead Lifts 225/155
7 Burpee Pull-Ups
10 KB Swings 24/16
200m Run
Foundations - burpees and kettlebells.


60 KB Swing 24/16
50 Box Jumps 24/20
40 Wall Ball Shots 20/14
30 Pull-Ups
20 GHD Sit-Ups
100ft Dumbell OH Walking Lunge
The Catch.

Wednesday, March 30, 2011


WOD "Fran" 21-15-9 Thruster 95/65 Pull-Ups At 6:30 we'll run Sectionals WOD #2 AMRAP 15 9 Dead Lifts 155/100 12 Push-Ups 15 Box Jumps 24"/20" If it's not a scheduled work out day for you, come in to judge and scream. We put respectable numbers on WOD #1, and we want to crush WOD #2 hard enough to erase the memory of double unders.

Professor Matt Jubera, Dark Horse Brazilian Jiu-Jitsu. If you were on bottom for WOD #1, get on top for #2.

Tuesday, March 29, 2011


Front Squat 3-3-3-3-3
and then some rowing, swinging, and sprinting
Travis, Boulder Fire. Finally we have someone to rival our LPD members. With fit first responders, our entire community wins.

Monday, March 28, 2011


3 Rounds for Time
400m Run
30 Overhead Squats 75/55
21 Pull Ups
Joe, USMC ROTC, did double unders on day one. Good thing he's on our side.

Saturday, March 26, 2011

Weekend 3/26-3/27

Free, awesome work out open to the public at 9am.
Margaret will run the sectionals WOD at 2pm.
Paleo pot luck at Vanessa's house at 6pm.
Sunday Suicide Squad at 6pm.
Schedule change: Tuesday 5:30am is now by request only e-mail or facebook James.
ROM = range of motion. It's a pull-up, not a pull-to.

Friday, March 25, 2011


WOD 10-9-8-7-6-5-4-3-2-1 Renegade Manmakers Knees to Elbows Turkish Get Ups

I do not have a rowing fixation.

Thursday, March 24, 2011


7 RfT
3 Front Squats 185/135
7 L-Pull Ups
Alex landing the seated box jump.

Wednesday, March 23, 2011


7 Pull Ups
14 KB Swings
21 Sit-Ups
Finn watching the action from the private box.

Tuesday, March 22, 2011


WOD "DT" 5 RfT 12 Dead Lfits 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105

Learn double unders Friday, hit the sectionals wod Saturday.

Monday, March 21, 2011


5 Rounds for Time
5 Power Cleans 185/95
5 Front Squats 185 / 95
5 Anyway Overhead 185/95
15 Pull Ups
Serious gurrrl power during 2011 CrossFit Games Sectional WOD #1.

Friday, March 18, 2011

Weekend 3/19-3/20

Saturday free work out open to the public at 9am.
Sunday WOD at 6pm, and last chance for sectionals WOD #1 at 7:40.
We can talk all day about CrossFit will do for you. Today we had a client's co-worker come in because she noticed how much better our client looked in the locker room. Thank you for working hard and putting yourselves on display so that we can save all our talk.
Speaking of the great stuff you all do, Jessica W. made her goal of 7 dead hang pull-ups today, and as I write, Darla just got her first double under.
Rock solid, people.

Thursday, March 17, 2011

Friday 3/18

WOD Tabata botom-to-bottom Squats Run 1 Mile "Black and Blue and Awesome all over." The next scheduled sectionals WOD is Saturday at 2pm. We've seen great effort from all the participants, and Alex Walden has the top score with 4 rounds, 30 DU's, and 1 snatch.

Wednesday, March 16, 2011

Thursday 3/17

75 Snatch 75/55
Mike practicing the double unders. We had four takers so far on the Games WOD, and despite some impressive performances, they're all going to do it again Saturday at 2pm.

Tuesday, March 15, 2011

Wednesday 3/16

10 Push Press 95/65
10 KB Swing 24/16
10 Box Jumps 24/20
Hopefully we'll know what the Games WOD is and be running it at 6:30pm.
l to r Anna, Lori, and Megan are finishing Foundations and will be joining us for the WODs soon, almost in time to make room for the five who just started Foundations. Solid.

Monday, March 14, 2011

Ides of March

Squat 3-3-3-3-3
and a cardio crushing cash out.
"I pick things up and put them down."


WOD 5 Minutes "Cindy" 50 Box Jumps 5 Minutes "Cindy" "Armed"

Friday, March 11, 2011


WOD AMRAP 20 5 CtB Pull-Ups 10 Ring Dips 15 Overhead Squats Jumping and lifting because day time TV won't make you awesome.

Thursday, March 10, 2011


AMRAP 20 in five, four minute intervals
Run 400m, max rep push jerks
Run 400m, max rep KB swings
Run 400m, max rep KtE
Run 400m, max rep DU
Run 400m, max rep MU
"Females in Motion"

Tuesday, March 8, 2011

Wednesday 3/9

3 RfT
10 Weighted Pull-Ups
30 Back Extensions
You spend time around our powerlifters, you sometimes forget how awesome they are. Belatedly then, last Saturday Vanessa did a great job coaching, Darla uncorked a monster squat, and J-Heff broke most of the state records she set in her last outing.


Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
How much is that?

Monday, March 7, 2011


3 RfT
10 Dead Lifts
30 GHD Sit-Ups
Same work out, different result.

Friday, March 4, 2011

Weekend 3/5-3/6

Saturday: entirely free work out open to the public. That means it's free, and you can experience the power of CrossFit.
Sunday: one day only, James is back and running an accumulation WOD. Make sure you can count to 100.
Saturday fun, $0.


3 Power Cleans 155/105
10 Pull Ups
100m Run
At least this guy isn't smiling.

Wednesday, March 2, 2011

Thursday, 3/3/11

5 Rounds for Max Reps
Bench Press @ Body Weight
Today only, the 8:30 class is cancelled.
Doubtless you know March is National Gait Analysis Month.

Tuesday, March 1, 2011

Wednesday 3/2

6 FS
9 BS
12 Box Jumps
Today's forecast: temperature pre-WOD, 65, intra-WOD, 211.9