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

Free workout, open to all, this Sunday, 9:00AM. Where: North Boulder Park (meet at the corner of 8th and Balsam) View Larger MapRead More

WOD: Squat: 10-10-10-10-10 Max set of dead hang pull-ups in between each set. And the answers to our quiz: 1. Brocolli – yes (duh) 2. Grapes – yes (double duh) 3. Ketchup – questionable  4. Baked turkey leg – yes 5. LaraBar – yes 6. Sliced roast beef deli meat – questionable 7. Chocolate Peanut...Read More

Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-upsRead More

Many of you have expressed an interest in food with questions such as: what should I eat, how much, when should I eat, and can what I eat improve my performance in the garage or while racing an event?  For the next couple months, we’ll use Wednesdays (because it is our rest day) to post...Read More

WOD: “DT“ Five rounds for time of: Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 repsRead More

Last week we swapped out the 5K run for a Tabata workout due to the downpour. Some may have thought the 5K WOD had gone away for good. Well, it came back. First 20 minutes: Running technique drills WOD: 5K run Hang power clean work after warm-down.Read More