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...Read More

No Workout in the Park this weekend.  We are competing in the Rocky Mountain Regional Games at Front Range CrossFit.  Come cheer or go do something fun outdoors! WOD: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.Read More

  WOD:  Max Rounds in 20 Minutes of: 6 pull-ups 8 push-ups 10 BW squats 12 lunge steps 200 meter run  Thanks CF Denver for the WOD!Read More

Big Ups to Emily who dialed in the kipping pull-up at yesterday’s workout! WOD: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict...Read More

Endurance WOD: 10×50 meters all out on 4x rest WOD:  Front squat 3-3-3-3-3 reps First 20 minutes: squat technique work Warm-down: Handstand workRead More

WOD: – Teams of 3 – 3 exercises: KB swings, overhead walking lunges, box jumps – Complete as many repetitions as possible in 20 minutes  – Team rotation is kicked off when teammate doing overhead walking lunges  drops bar.  Each teammate is relieved from current station when teammate sent to relieve reaches station. Makes sense,...Read More

Reminder! Tomorrow’s workout will be held at the northwest corner of North Boulder Park at 6am.   WOD: “Tabata Something Else”  Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally,...Read More

First 20 minutes: snatch technique work WOD: Shoulder Press 1-1-1-1-1-1-1 reps A big thanks to MBS CrossFit for having us out for the Spring Weightlifting meet.  It was fun and competitive and a great learning experience!  Results here.Read More

Endurance WOD (at North Boulder Rec):  Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y WOD: Five rounds for time of: 95 pound...Read More

WOD: Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-upsRead More