We’ve moved outside to the Spruce Pool for the summer! Endurance WOD at Spruce Pool: Swim: 8min of 25yrds on 30 sec, Rest 4min, 4 min of 25yrds on 30 sec, Rest 2 min, 2 min of 25yrd on 30 sec. WOD: 21-15-9 pull-ups push-ups goblet squats Ryan Landis is coming to The Garage4150 and we couldn’t be happier.  On Saturday June 27th Ryan will teach an olympic weightlifting clinic at 9:00AM. Ryan is a certified USA Weightlifting Club Coach and a former national champion powerlifter.  He gets really excited about lifting heavy things so we know he’s passionate about what he does – and he’s a great coach.  Playing guitar, skiing, and hiking are some of his hobbies, but he also likes long walks on the beach.  Ok, we added that last bit.  We’re so excited that Ryan is coming we can hardly stand it. The clinic is free...Read more

Workout in the Park – Sunday, North Boulder Park at 9am!  Be there. Curious about this thing called CrossFit?  Our weekend workouts are open to all.  Email if you are interested in participating or just show up 15 minutes prior to the start.Read more

But can you workout while having to count, concentrate, and communicate with your teammate? Today’s workout is an opportunity for Paleo teams to earn an extra point in the challenge. WOD: 10 rounds for time of: 20 KB swings(P)/PVC overhead squats(S) Bear crawl/Long jump to the other station 10 Burpees(P)/Plank hold(S) P = primary move, S = secondary move How it works: There is a primary and a secondary move at each station.  The primary movers do the exercise with an assigned rep number (20 KB swings, 10 burpees).  While one person does the 20 kettlebell swings, the teammate must do overhead squats.  Teammates travel to the other station doing bear crawl or long jump depending on direction.  At the opposite station the primary and secondary movers switch.  If you did burpees on one side, you will do PVC overhead squats at the other station.  After completing five rounds, the...Read more

Don’t forget! – Turn in your logbook today. Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders Download a new logbook here: PaleoFoodLog. Workout in the Park – Sunday, North Boulder Park at 9am!  Be there.Read more

WOD:  Overhead Squat 5-5-5-5-5 reps. On Hand Maintenance With proper love, care, and affection you too can have well-kept, 100-pull-up-strong, blister-proof hand calluses.  All it takes is a measly 2 multitasking minutes each day.  Ok, every couple of days would probably suffice! Here are some tips:  Wash you hands as soon as possible after a workout in which you used chalk.  Follow-up with a good alcohol-free moisturizer. Keep your hands hydrated – drink water, use lotion (lotion your hands while reading an email – see, multitasking!) Use a pumice stone or hand razor to sand/shave down and smooth over calluses.  Eric has also used his Dremel tool to shave them down. The goal is not to completely remove the calluses but to prevent them from becoming really large tough bumps of skin on your hand.  In a workout on the pull-up bar, those tough bumps rub against the soft skin...Read more