10 rounds, each for time, of:Row 150-meter (sprint)Rest 90 seconds Introducing the 2015 Fall Food Challenge – the Back to Basics Challenge! We present to you a four week, no frills, back-to-basics food challenge guaranteed to help you clean-up your diet, perform better, and set you on the path toward long term health and fitness.  The challenge is simple: With a Paleo overlay – Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Each athlete will be assigned a coach who will view their food logs daily. Coaches will be available for communication throughout the challenge to help guide athletes toward the best results for them. Coaches will also make recommendations based on each athlete’s goals as to how optimize their results. DatesChalk Talk and Challenge Overview Meeting – Sunday, October 11th at 11:30amDunk Tank (intake) – Thursday, October 15thIntake Workout – Thursday, October 15thChallenge Start Date...Read more

750m row50 overhead squats (45/35)30 toes-to-bar50 overhead squats750m row We wanted to take a moment to remind everyone of our policies regarding children at the shop. We appreciate your cooperation with this and your help in ensuring that the shop remains a safe place for everyone to train.  Children are not allowed on the shop floor. This includes the black mat area as well as the GHD area, turf, back of the shop, and Oly platforms. This applies during group class hours as well as Open Shop or down times before class. Being with a parent does not create an exception to these rules. We understand that the rule may seem extreme, the consequences of a mishap can be dire. Post shop events, when everyone is hanging out and there is not a workout going on, is one exception to this rule.  Thank you for your help with this. Read more

Overhead Squat5-5-5-5-5 The overhead squat is a complex movement that challenges midline stability like no other. Coach Glassman wrote, “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.” A classic standard of advanced capacity in the movement was to perform 15 overhead squats at bodyweight. While many Games athletes can do this, and then some, it remains a brilliant standard to work toward.  In the video above, James Hobart, demonstrated excellent overhead squat technique and primary points of performance are highlighted. Here are some of the common faults we’ll see in the overhead squat and how you can work to fix them: Inactive overhead position Push up on the bar, straighten the elbows, flex the triceps, elevate your lats Bar moves forward of the frontal plane  Push up and pull back on the bar slightly on the decent, aim...Read more

Four rounds for time:400 meter run50 double unders50 walking lunges The fall food challenge is coming your way this week! Stay tuned for details! It’s going to be a good one!  Read more

Reminder! This weekend’s workouts are at the Centennial Middle School Track. Today at 9am. See you there! 4 3:00 minute rounds of:Run 200m10 burpeesRun 200m20 Abmat sit-upsRest 3 minutes between rounds. Start each round where you left off. Score is total rounds completed at the end of the 12 minutes of work. Join us this morning outside for a spicy interval session. Meet at the Centennial Middle School track at 9:00am for some outdoor fun. Centennial Middle School2205 Norwood AveBoulder, COClick here for map.  Read more