Free WOD AKA workout of the Day, today at 9:00am. All are welcome. These workouts are a lot of fun. There are usually a mixture of both visitors and members.
Fight Gone Bad 5
September 25th 2010
We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/
Sunday's Power lifting WOD at 5:00Pm will be a go, however,
Sundays 6:00PM WOD will be Hoover ball in the Park. This is really fun, it's rather like volley ball but using a medicine ball instead. It was developed for President Hoover and there are still actual leagues to play. http://en.wikipedia.org/wiki/Hooverball for information.
there will be a pot luck at Alex and Eric Walden's afterwards, 1648 Gillette C, you can park and leave dishes at their house and walk over to the park at 6:00PM.
They have burgers and salad, bring what you like!
Walt and Finn get down after the WOD.
Friday September 3, 2010
9/2/10
Sundays 6:00PM WOD will be Hoover ball in the Park. This is really fun, it's rather like volley ball but using a medicine ball instead. It was developed for President Hoover and there are still actual leagues to play. http://en.wikipedia.org/wiki/Hooverball for information.
WOD
This is a partner WOD, each person does 5 snatches then they break the bar down and carry it one piece at a time, 50m reconstruct it, 5 snatches each back and forth until each partner has done 30 snatches. 6 rounds for time of: 5 Squat Snatches 135 lbs 50 m Uneven Farmers Carry 45 lbs
Post total time.
Try to match up with someone who uses the same weight. If your partner uses a different weight you just have more to carry between stations.
New Class Schedule
Monday, Wednesday and Friday will now be from 11:00-12:00, instead of 12-1:00
Tuesday and Thursday will still be from 12:00-1:00pm.
All other WOD times remain the same.
Check out the new power lifting schedule, Sunday @5:00pm, Monday and Wednesday @1o:00am and Thursday @11:00am.
Kids classes for 10-14 year olds will begin Wednesday Sept 8th from 4:45-5:15PM.
Be sure to click on the Fight Gone Bad widget and register with our gym for this fun event on September 25th. We will run as many heats as needed at our regular Saturday morning time. As usual all our welcome. It's a great WOD to bring friends in to to try CrossFit. Yes, you can still do the WOD that day even if you don't do any fund raising but it's for a good cause.
Monday, Wednesday and Friday will now be from 11:00-12:00, instead of 12-1:00
Tuesday and Thursday will still be from 12:00-1:00pm.
All other WOD times remain the same.
Check out the new power lifting schedule, Sunday @5:00pm, Monday and Wednesday @1o:00am and Thursday @11:00am.
Kids classes for 10-14 year olds will begin Wednesday Sept 8th from 4:45-5:15PM.
Be sure to click on the Fight Gone Bad widget and register with our gym for this fun event on September 25th. We will run as many heats as needed at our regular Saturday morning time. As usual all our welcome. It's a great WOD to bring friends in to to try CrossFit. Yes, you can still do the WOD that day even if you don't do any fund raising but it's for a good cause.
Wednesday September 1st 2010
8/31/10
Top of the box jump, knee and hip extended chest up.
5 rounds for time of: 5 Hang Power Snatches 95 lbs 7 Overhead Squats 95 lbs 10 Burpees
Post total time.
New schedule begins today.
Monday, Wednesday and Friday will now be from 11:00-12:00.
Tuesday and Thursday will still be from 12:00-1:00pm.
All other WOD times remain the same.
Check out the new power lifting schedule, Sunday @5:00pm, Monday and Wednesday @1o:00am and Thursday @11:00am.
Kids classes for 10-14 year olds will begin Wednesday Sept 8th from 4:45-5:15PM.
Be sure to click on the Fight Gone Bad widget and register with our gym for this fun event on September 25th. We will run as many heats as needed at our regular Saturday morning time. As usual all our welcome. It's a great WOD to bring friends in to to try CrossFit. Yes, you can still do the WOD that day even if you don't do any fund raising but it's for a good cause.
Tuesday August 31, 2010
8/30/10
Tomorrow our new schedule goes into effect. The main change is in the noon classes, from Wednesday until next summer Monday, Wednesday and Friday will now be from 11:00-12:00. Tuesday and Thursday will still be from 12:00-1:00pm.
Check out the new power lifting schedule, Sunday @5:00pm, Monday and Wednesday @1o:00am and Thursday @11:00am.
Kids classes for 10-14 year old will begin Wednesday Sept 8th from 4:45-5:15PM.
Be sure to click on the Fight Gone Bad widget and register with our gym for this fun event on September 25th. We will run as many heats as needed at our regular Saturday morning time. As usual all our welcome. It's a great WOD to bring friends in to to try CrossFit. Yes, you can still do the WOD that day even if you don't do any fund raising but it's for a good cause.
WOD
21, 15, 9 reps of: Front Squats 115 lbs/75 lbs Ring Dips Box Jump - 24 in.s/ 20 in.
Post total time.
Monday August 30th 2010
8/29/10
Congratulations to Alex 15th overall, Steve 20th overall, and Eric 35th overall for a great showing at the Colorado Open, Congratulations to all of you.
More of the Colorado Open today down at Front Range CrossFit in Denver. Head on down there!
Fight Gone Bad 5
September 25th 2010
We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/
Saturday 28th August 2010
8/23/10
Free WOD, AKA workout of the Day, today at 9:00am. All are welcome.
Fight Gone Bad 5
September 25th 2010
We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/
Head on down to Denver this afternoon and catch some of the Colorado Open, a competition for CrossFitters from all over CO. Alex and Eric Walden and Steve Nagle are all competing!
Friday August 27th 2010
8/23/10
First: Dead Lift 3-3-3-3-3
Then: 20RM Dead Lift
After: a little 8 minute cash-out :)
Fight Gone Bad 5
September 25th 2010
We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/
Tuesday August 24th 2010
8/23/10
As many rounds as possible in 20 minutes of: 100 m Run 10 Thrusters 0 lbs choose and post your weight 10 Burpees
Post total rounds.
So this WOD today is unusual in that there is no prescribed weight for the thrusters. You could do Fran weight 95/65, maybe just the bar 45/35, go heavy 135-155/95-105.
Of course it's also all about what would be heavy or light for you. If you choose to go super light it will be a sprint all the way which is interesting, too heavy and you'll spend way too much time staring at the bar. I suspect most of you will be happiest if you use your Fran weight.
Fight Gone Bad 5
September 25th 2010
We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/
