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...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,...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...Read More
“Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Are you keeping up with your Paleo Team Challenge log book? Remember, they are due to Nicole by Thursday!Read More
30 Muscle-ups for time If you are not yet able to do the muscle-up do 30 ring pull-ups and 30 dips. If you are not yet able to do ring dips, do 30 band-assisted ring dips. If you are not yet able to do band-assisted ring dips, do regular dips. In other words, scale...Read More
WOD: Four rounds for time: Run 400 meters Rest 2 minutes Paleo Recipes: We’ll make an effort to post a paleo recipe, tip, or meal idea each day. Here’s a few to get a jump start. Recipe: Banana Coconut Icecream (Thanks NorCal S&C for pointing us to the recipe) Meal Idea: The Junk Burger Many people...Read More
3-2-1-Go eat some paleo food. The day is here! Competition will be fierce. We received a report of one team planning to tempt the competition by delivering donuts to their opponents’ offices. Very sneaky. REMEMBER: If you need to make-up an indicator WOD you can do so tonight at 7PM! The 3 indicators WODs were:...Read More
