WOD: The Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double undersRead More

WOD:  Deadlift 3-3-3-3-3 Skill work: skin the cat, hand stands, and lock outs The Boulder Stroke and Stride series is just around the corner.  Check out the calendar and let us know which dates you can attend!  Read More

WOD: 3 rds. for time of: 400m run 10 KTE’s 20 push ups 40 squats Thanks CF Fairfax! Would you eat this stuff?Read More

WOD: 250 m kettlebell carry 21 kettlebell swings, goblet squats, push-ups 250 m kettlebell carry 15 kettlebell swings, goblet squats, push-ups 250 m kettlebell carry 9 kettlebell swings, goblet squats, push-ups 250 m kettlebell carryRead More

WOD: Squat: 10-10-10-10-10 Max set of dead hang pull-ups in between each set. And the answers to our quiz: 1. Brocolli – yes (duh) 2. Grapes – yes (double duh) 3. Ketchup – questionable  4. Baked turkey leg – yes 5. LaraBar – yes 6. Sliced roast beef deli meat – questionable 7. Chocolate Peanut...Read More

Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-upsRead More

WOD: “DT“ Five rounds for time of: Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 repsRead More

Last week we swapped out the 5K run for a Tabata workout due to the downpour. Some may have thought the 5K WOD had gone away for good. Well, it came back. First 20 minutes: Running technique drills WOD: 5K run Hang power clean work after warm-down.Read More

Workout at North Boulder Park, 9AM.  We are on! WOD:  3 rounds – 10 push-ups 20 box jumps 30 KB swings 200 meter run Big Ups to Molly and Emily who traveled down to Front Range CrossFit for the Practice Games.  Great job guys.  Results here. Here’s a recap of the week.  We replaced the...Read More

WOD: Regional CrossFit Games Practice WOD Front Range CrossFit Denver, CO (will post workout when we return) Nice job on the Total yesterday.  I am pleased with everyone’s effort and appreciate the teamwork that got everyone through the lifts within the hour time frame.  Some of you had never worked up to a one rep max. ...Read More