5 rope climbs200m run4 rope climbs200m run3 rope climbs200m run2 rope climbs200m run1 rope climb Slowing it Down to Get it Right. Many people learn of CrossFit because a friend or co-worker told them about the intense or extreme thing called CrossFit. Rarely does someone hear about CrossFit via “I found this great program and...Read More
Three rounds for time of:30 Pull-ups155 pound Deadlift, 30 reps30 Box jump, 24 inch box Mom and I used to do The Firm’s Standing Legs video a few times a week. After the first two weeks I remember feeling my leg and thinking, “I’ve developed a quad!” There’s Only One Way to Find Out. My...Read More
In teams of three, complete: 100 wallball (20/14)100 KB swing (32/24)75 toes to bar75 DB thruster (45/30)50 back squats (205/155)50 burpee box jumps Sunday Scramble. It’s 8:00pm on a Sunday evening. You headed out of town all weekend, played hard, relaxed well, caught a nap, and now you’re headed home on the Sunday evening let down...Read More
12 minute AMRAP:12 push-ups12 pistols12 DB snatches (45/25) Working the Workaround I spend many of my Fridays and Sundays flying to cities in the US and back to Boulder via airplane. Over the past few years, the airlines have made economy ticket travel a wretched, cramped, cattle herding industry in which they now sell you...Read More
For time:75 Handstand push-upsAt the beginning of each minute perform 20 Double-unders. Event Reminders, SFH Pre-Order, and Lost & Found! Don’t miss out! Details below on the Chicks Only Happy Hour, SFH Pre-Order, and Valentine’s Day WOD. And, don’t forget to take home your Lost & Found items by SUNDAY. All items will go to...Read More
For time:135 pound Thruster, 15 repsRun 200 meters95 pound Thruster, 20 repsRun 400 meters65 pound Thruster, 30 repsRun 800 meters Lights Out Growing up I had a bedtime until I graduated from high school. Yup, all through high school I had to be in bed by 9:30pm (not including Fridays and Saturdays, thank goodness). That...Read More
11 Min AMRAP: 11 Chest to bar pull-ups 75 pound Front Squat, 22 reps Meet a Coach: Here’s Ali. What does your non-Roots world consist of? Most of you know that I LOVE Colorado and like to enjoy all sorts of outdoor activities in my free time. Typically, my boyfriend Rick (some of you...Read More
Deadlift 3-3-3-3-3 Variety is the Spice of Life. We cook at home almost every night. I love nothing more than going out to a restaurant and being served a delicious dinner; then walking away with no mess to deal with. However, my children are 10, 7 and 4 years old which means that going out to...Read More
