REMINDER! This weekend’s workouts are at the Centennial Middle School Track at 9:00am! Run one mile. At the start of every minute, stop running and hold a squat for :15 seconds. We’ll see you at the Centennial Middle School Track for a workout sure to make you question your running legs while simultaneously put your determination to the test. 2205 Norwood Ave Boulder, CO  80304 United StatesRead more

Horton 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. The mainsite published a partner workout two weeks ago. In the past, athletes have expressed to me that they don’t prefer partner workouts because they worry that they won’t contribute as much as their partner in the completion of the workout. But, in most partner workouts, it is specified that each partner, working one at a time, performs whatever amount of work that they can, and then athletes trade off. The result, is that each athlete does a percentage of the workout that challenges them. If one athlete is faster or stronger than...Read more

Front Squat 7-7-7-7-7 Ali said Yes! to Rick last weekend after a climb in Eldo up Rewritten. Congrats you two!Read more

For time: 185-lb. deadlifts, 30 reps Row 30 calories 95-lb. overhead squats, 30 reps The future is officially here. And your future looks like a tough little triplet today!  Read more

Thruster 5-5-5-5-5 Many of you had the pleasure of being coached by our dear friend and former coach Tracie Holcomb. After moving to Durango she opened up a CrossFit gym in town called CrossFit Catacombs, and she’s been throwing down some terrific blog posts. Taken from CrossFit Catacombs website:  An article in the Washington Post inspired this post. The article and link to it are here: New study says 30 minutes of exercise a day is not enough. You should double or quadruple that. A study was published this week in the journal Circulation (worth noting this is not Vanity Fair or Men’s Health; actually a journal by and for cardiologists) which suggests that the American Heart Association (AHA) should revise its long-held recommendation of 30 minutes of exercise per day. On the surface, this is an interesting finding. Basically we can further reduce our cardiac risk factors by exercising more. But upon digging deeper, there is more to...Read more