10 sets:10 box jumps5 front squatsPerform one set every minute on the minute. Lift % Sheets. Lift sheets: Shane put together handy sheets to use for the next 12 weeks in regard to our strength cycle.  Print it out.  Put it in a zip lock bag.  Bring it to class everyday.  Don’t spend your lifting sets computing numbers, that’s so not cool. Download here.  Read more

Open Shop10:30am-12:30pmOpen to members only. Sign-up on MBO.Read more

4 rounds:AMRAP 4 minutes of:5 power clean 4 push press20 double-undersrest 2 minutes between rounds(135/95) Mrs. Killer A very special congratulations to Lori and her husband Josh!Read more

18-15-12-9-6-3C-2-B pull-upsoverhead plate lunge Class Schedule Updates and Reminders A number of classes have shifted or been added in the past week.  Check it out! CLASS ADDITIONS/CHANGES: Mondays at 6am added to the schedule WOD 1.0 added to Mondays at 5:00pm AND WOD 1.0 moved from 5:00pm on Tuesdays to 5:30pm CF Oly moved from Tuesday at 7am to Friday at 7am Friday 6:30am Strength moved to Friday at 6:00am EVENTS & NOTABLES: All group classes moved to North Boulder Park on June 30th to test out the 6 new pull sleds Summer Olympic Weightlifting Meet Saturday, July 21st at 10am October 6-12, 2012: Annual week-long shop closure      Read more

21-15-9push jerk (115/85)burpees Download Your Lift Sheets We’ve overlaid a 12-week strength cycle onto various days each week for the next 3 months.  The work on the push-press, deadlift, and back squat will be extremely valuable IF you have your numbers dialed in.  Otherwise, each time you come to the shop it will be a crap shoot. Download one of the following worksheets, enter your numbers, and bring to class each day for the next 12 weeks. Lift Percentage Sheet for Mac Lift Percentage Sheet for PC You should know and be able to instantly recall your 1 rep max in each of the basic lifts – just like you know your birthdate!Read more