WOD: – Teams of 3 – 3 exercises: KB swings, overhead walking lunges, box jumps – Complete as many repetitions as possible in 20 minutes  – Team rotation is kicked off when teammate doing overhead walking lunges  drops bar.  Each teammate is relieved from current station when teammate sent to relieve reaches station. Makes sense,...Read More

Reminder! Tomorrow’s workout will be held at the northwest corner of North Boulder Park at 6am.   WOD: “Tabata Something Else”  Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally,...Read More

Big Ups to everyone on their impressive PRs yesterday!  It’s a great accomplishment to follow-up two shoulder and upper body intensive WODs with a one rep max PR in the shoulder press.  You earned your rest day.   Thanks Emily for sharing your Cinco de Mayo shades which were the obvious source of a few...Read More

First 20 minutes: snatch technique work WOD: Shoulder Press 1-1-1-1-1-1-1 reps A big thanks to MBS CrossFit for having us out for the Spring Weightlifting meet.  It was fun and competitive and a great learning experience!  Results here.Read More

Endurance WOD (at North Boulder Rec):  Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y WOD: Five rounds for time of: 95 pound...Read More

WOD: Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-upsRead More

WOD: The Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double undersRead More

WOD:  Deadlift 3-3-3-3-3 Skill work: skin the cat, hand stands, and lock outs The Boulder Stroke and Stride series is just around the corner.  Check out the calendar and let us know which dates you can attend!  Read More

WOD: 3 rds. for time of: 400m run 10 KTE’s 20 push ups 40 squats Thanks CF Fairfax! Would you eat this stuff?Read More

WOD: 250 m kettlebell carry 21 kettlebell swings, goblet squats, push-ups 250 m kettlebell carry 15 kettlebell swings, goblet squats, push-ups 250 m kettlebell carry 9 kettlebell swings, goblet squats, push-ups 250 m kettlebell carryRead More