Friday, July 26, 2013


10 Rounds for time:

3 Snatch (135/95)
15 Wall Ball Shots (20/14)

30 Minutes of FUN

Every minute on the minute, for 30 minutes:

3 Ring Dips
4 Handstand Push-ups
5 Ball Slams (40/30)

Shoulder Drop Off

5 Rounds for Weight:

1Shoulder Press
3 Push Press
5 Push Jerks

7's for Kevins

AMRAP in 15 minutes:

7 Power Cleans (155/105)
7 Knees to Elbows
7 Handstand Push-ups
30 Double Unders

Young Grasshopper

5 Rounds for time:

5 Wall Climbers
10 Ring Dips
15 Parallette Jump Throughs
20 Grasshoppers (L+R=1)

Friday, July 12, 2013

Doubled Over

For Lionel Starr's Birthday:

43 Double Unders
43 Pull-ups
43 Double Unders
43 Thrusters (65/45)
43 Double Unders 
43 Push-ups
43 Double Unders 
43 Hang Power Cleans (65/45)
43 Double Unders

*If you finish slower than Lionel you must do an extra 43 wall ball shots*

Push Jerk x2

Push Jerk


The Dozer

AMRAP in 12 minutes:

5 Power Cleans (135/95)
5 High Box Jumps (30'/24')
5 Strict Pull-ups

Wednesday, July 10, 2013

Ninja Training Starts Thursday Night

The crew from Apex Movement Parkour and Freerunning are back and ready to get you moving. They are teaching adult Parkour classes this Thursday and next from 5:30 to 7:30pm. During this 2 hour session they will work balance, speed, art of falling and moving over obstacles. They are the second oldest established Parkour gym in the U.S. and run multiple facilities across Colorado. Don't miss out on this oppertunity to learn and have fun with great instruction from Ryan Ford and Erica Madrid. Cost is only $30 and open to the public, so bring a friend.

Flippin' Good Time

4 Rounds for time:

3 Tire Flips
15 Slam Ball
25 Kettlebell Swings (53/35)
400m Run

Tuesday, July 9, 2013

Partners with Kettlebells

With a Partner, One Person working at a time

80 Pull-ups
Run 400m with KB (53/35) Overhead
80 Toes to Bar
Run 400m with KB in Rack Position
80 Straddle Circles
Run 400m with KB in Farmers Carry
80 Ring Dips
Run 400m

* on the run switch KB at any point, but no forward progress unless it is in position

Team Challenge

In Teams of 4 with 2 Barbells

Front Squat 8,000 lbs. 
Ground to Overhead 4,000 lbs. 
200 Bar Hoppin' Burpees in a line
100 Floor Wipers 

Partners in Time

5 Rounds with a partner

10 Pull-ups
15 Wall Ball Shots (20/14)
20 Box Jumps
25 Push Press (65/45)

*one partner must run 200m then switch throughout workout

Monday, July 1, 2013

Partners in the Park

Tabata's with a Partner:

Leap Frog Burpees
Elementary Sit-ups
Wheel Barrow Walks
Hamstring Sit-ups
Buddy Carry

Were back at the Elementary School on Saturdays at 9:00am for the weekend workout. Hope to see you there. Bring a friend who would like to try out CrossFit. We will be here all summer unless otherwise posted. No dogs please. Lets have some fun in the sun!

Dimitri's Dirty Thirty

Run 400m
30 Toes to Bar
25 Box Jumps
20 Push-ups
15 Dead-lifts (185/145)
10 Ring Dips
5 Handstand Push-ups
Run 400m
5 Handstand Push-ups
10 Ring Dips
15 Dead-lifts
20 Push-ups
25 Box Jumps
30 Toes to Bar
Run 400m

3 Rep Shoulder Press

Shoulder Press