Three rounds for time of:Run 800 meters50 Wall ball shots, 20 pound ballIf your Karen time is over 10 minutes, scale to 35 reps per round or a lighter wallball.  Introducing the 2013 CrossFit Regionals Workouts Yesterday, the last two individual Regionals workouts were announced as were the team workouts.  We’ll do each event, over the next few weeks and mix in some of the team workouts. So, what’s YOUR pick?  Which of the seven events would you want to do as a team?  Post to comments.  Read more

“Schmalls”For time:Run 800 metersThen two rounds of:50 Burpees40 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-upsThen,Run 800 meters May Newsletter! The May Newsletter hit your email inbox a few moments ago.  Check it out or click this link to get the low down.  There’s A LOT going on this spring and summer. May 13th – Spring Schedule On Monday, May 13th the Spring Schedule will take effect. Look for exciting additions including more early morning and evening classes. May 22nd – CrossFit Endurance Running Clinic We spend hours perfecting our gymnastic and barbell techniques, or at least trying to become more efficient, but what about our running technique? We learned, at some point to crawl, walk, and then run, but that was the last time most of us have worked on getting better at running. This is your opportunity. Kick off the Summer Endurance season with a 3 session run clinic with Zac. See below...Read more

Deadlift3-3-3-3-3 Regional Events Released for First Day of Comp! Check it out!  The 2013 CrossFit Regionals workouts will be announced over the next few days.  Fridays events were released yesterday: Individual Event 1“Jackie”For time:1000 meter Row45 pound Thruster, 50 reps30 Pull-ups Individual Event 2Overhead squat complex7 Minute ladder of:3 Overhead squats Individual Event 3For time:30 Burpee muscle-ups As with each year, we’ll do all of the Regional workouts in group classes over the next month!  Stay tuned. So, what do you think of the first 3 events?  Post to comments.Read more

“Jackie”1000 meter row45/35 pound Thruster, 50 reps30 pull-ups Skill Work Expansion Since January, we have done handstand push-up skill work in a structured programmed capacity one day per week at the shop.  Beginning this week and progressing over the next few weeks, we will expand the skill work to include the following skills one day per week: handstand push-upstoes-to-barchest-to-bar pull-ups (or kipping, or deadhang) As in the handstand push-up work, the work will be low volume overall, aimed at improving technique and ability in the skill, and limited to seven minutes or less of class time  Also, as with the handstand push-ups, we will have scaled options so athletes can progress from whatever skill level they are currently starting from.  As with the handstand push-up work, the days of week for each skill will vary. Enjoy!Read more

In teams of four, complete as many rounds as possible in 20 minutes of:10 Plate ground to overhead 45 lb./25 lb.15 Hand-release pushups20 Air squats400 meter plate run with 45/25 lb. plate Spring Social! See you at the park today at 9:30 for one of the most fun team workouts we know!  Then, head on over to The Cup for the Spring Social.  Be sure to get a drink ticket from Ali (coffee is on us) after the workout! Park Workout: North Boulder Park, southwest corner Spring Social: The Cup, 15th and Pearl  Read more