Wednesday, September 7, 2011


Lift: Dead Lift

Dead Lift 315/225
Box Jumps 30"/24"

The apple doesn't fall far from the tree.

Saturday, September 17, we'll be hosting Fight Gone Bad 6.  Do what you have to do now to be able to come in for this.  It's way too good to miss.

From CrossFit Verve:
September is a month to remember. This Sunday September 11th will mark the 10-year anniversary of the events that took place on 9/11. Every year several memorials are held to honor the lives lost on that tragic day. West Metro Fire Department will be hosting a memorial stair climb for the 3rd year in a row at Red Rocks Amphitheater. It is an un-timed walk aimed at using physical activity to remember the events and people of September 11th. The route of the walk is designed to equal the 110 stories of the World Trade Center’s twin towers. If you are a fire fighter it is encouraged for you to get permission from your department to wear your gear during this walk.
There is a registration fee of $25.00 that goes to the National Fallen Firefighters Foundation. All the necessary information can be found at Please add to comments if you will be joining so we know who to look out for Sunday morning. Proceeds with go to the National Fallen Firefighter Foundation. Join hundreds of people remembering the victims of 911. Register here.

Post to comments if you are interested in making this your WOD for the day. We could meet in the parking lot at 7 am.

Margaret is attending a CrossFit endurance seminar the weekend of Sept 17th at CrossFit Roots in Boulder. Anyone may attend this class - you don't need to be a trainer or a member of any gym. You just need to be interested in running with smarter programming and better mechanics - thus more efficiently and with fewer injuries! More here.

We have changed the schedule around recently. We now have a 9:30 am class three days a week on Monday, Wednesday, and Friday, but we have canceled some 11 am classes. Please check here on our schedule page before coming to class.  Also, we have dropped the 6:30 pm WOD class on Tuesday so James can get up at 5 am. 

I understand it's tough to get here - you have to get off work in time for class, drive in rush-hour traffic, make dinner, feed your children, help them with their homework, drop the children off or pick them up, run errands, and the give your family a quick kiss on the way out the door. You are doing the toughest part of the WOD before you even get here! On a related note, the early morning classes are getting some good energy with new people - this is a fabulous way to get your workout done and out of the way.
I am considering adding back one 6:30 pm class.  Post to comments if you need that 6:30 pm class - and which day. VP

1 comment:

confidential said...

JD 8:29
VP 5:24
RF 7:33
CD 7:27
CT 7:39
LB 6:34
MG 12:00