WOD: 30 Hand stand push-ups 40 Knees to elbows 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees Monday’s class will be held at 12pm. Check out information on our Teen Summer Program.Read more

WOD: Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps Scale as necessary, duh. Check out the video highlight from the games.  We know, it looks like Nicole shorts her last rep on the first set of deadlifts.  That’s because it was her 9th dead lift but the WOD required athletes to complete eight only.  Mental focus in a WOD is just as important as high intensity.  Think about it.  Every second counts. [vimeo]http://www.vimeo.com/4759972[/vimeo]Read more

The Rocky Mountain Regional CrossFit Games took place this past Saturday and Sunday.  The display of athleticism was incredible.  The enthusiasm and camaraderie of the athletes and spectators at the games was hands down inspriational.  Congratulations to all of the competitors that represented the Boulder area, including athletes from Flatirons CrossFit, Boulder CrossFit, and The Garage4150.  Way to represent Boulder!  Congratulations to Jasmine Dever of Front Range CrossFit and Matt Chan of CrossFit Verve who won the women’s and men’s regional titles respectively.  Results here. Eric and I hosted the folks from Bridger CrossFit.  We’re pretty sure our hospitality and laundry-room-turned-to-a-bedroom set-up were a major factor in Jenna qualifying for the games. Congratulations Jenna!  As a thank you, Bridger CrossFit gave Eric and I (our first two) medicine balls for our garage.  We are overwhelmed by the gift; thank you guys.  We will curse, I mean, think of you guys, in every...Read more

WOD: Workout #2 from the Games this past weekend 3 rounds for time of: 10 Chest-to-Bar Pullups 10 Front Squats, 165 lbs (105 lbs for women) 10 Burpees Scale as necessary, duh.Read more

What a weekend at the Rocky Mountain Regional CrossFit Games!  Thanks to Front Range CrossFit for hosting the event.  Nicole took 9th place overall.  Check back Wednesday for a full recap.  Thanks to Loni Waters from Bridger CrossFit for the pictures! Endurance WOD:  1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. WOD (workout #1 from the games this weekend): 3 rounds for time of:  8 deadlifts, 300 lbs (women, 195 lbs)  400 meter run  Scale as necessary, duh, technique and safety over weight on the bar.  You know this.    Read more