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

Workout at North Boulder Park, 9AM.  We are on! WOD:  3 rounds – 10 push-ups 20 box jumps 30 KB swings 200 meter run Big Ups to Molly and Emily who traveled down to Front Range CrossFit for the Practice Games.  Great job guys.  Results here. Here’s a recap of the week.  We replaced the...Read More

WOD: Regional CrossFit Games Practice WOD Front Range CrossFit Denver, CO (will post workout when we return) Nice job on the Total yesterday.  I am pleased with everyone’s effort and appreciate the teamwork that got everyone through the lifts within the hour time frame.  Some of you had never worked up to a one rep max. ...Read More

The next Introduction Class series begins Tuesday, May 5th.  Call or email to find out more or to sign-up.  Spaces limited. The Introduction Class meets in the evenings and on the weekends for six sessions over a two week period.  The six sessions lay the foundation for what we do in workouts and prepare you to join...Read More

WOD: Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Afterward, go home and eat.Read More

First 20 minutes: running technique work WOD: Run 5K Strength: L-sit development Saturday’s workout is at Front Range CrossFit. This weekend we will travel down to Front Range CrossFit for the final Regional CrossFit Games practice workout. Let Nicole or Eric know if you plan to attend.  We will leave Boulder around 8am. Sunday workout...Read More