Monthly Archives: September 2010

Friday 101001

Benchmark Friday!!! We need every one’s help to participate and contribute in the fight against breast cancer.  Go to www.barbellsforboobs.orgasap and sign up for Amazing Grace on October 16th.  Make sure you sign up under CrossFit Surge.  We need as … Continue reading

Posted in Daily Workouts | 1 Comment

Thoughts on Making Change

Great article sent to us by Karmen on motivation and excuses. Quote is from Bill Phillips who is the author of Body for Life and his new book Transformation. I have always been a big fan of Bill Phillips because he … Continue reading

Posted in Daily Workouts | Comments Off on Thoughts on Making Change

Thursday 100930

WOD: 4 Rds For Time (Time Each Interval Separately): 800 Meter Run Rest 3 Minutes Between Rounds Extra Credit: 3 Rds For Reps: AMRAP in 45 Seconds Weighted Sit Ups AMRAP in 45 Seconds Romain Deadlift Rest 20 Seconds Between … Continue reading

Posted in Daily Workouts | Comments Off on Thursday 100930

Wednesday 100929

WOD: 3 Rds AMRAP in 1 Minute: Forward Roll (Goal is to not use your hands perform roll and land on feet and stand) Bear Crawl (30 Feet) Hand Stand Walk/Alligator walk Monkey Bar Swing Hollow Rocker Elevated Plank RESULTS:

Posted in Daily Workouts | Comments Off on Wednesday 100929

Congrats to Everyone on the Metro Dash

Congrats to Justin, Courtney V, and Nate for completing the Metro Dash and rockin it! It was super fun to do the race as a team. Our goal next year is to get 20 of us together to do it!

Posted in Daily Workouts | 2 Comments

Class Update

Just a quick reminder that the Tuesday and Thursday 6:30 am session is cancelled. Also we have been getting a lot of requests for a Friday night session.  We’re playing with the thought and thinking about running the class at … Continue reading

Posted in Daily Workouts | 1 Comment

Tuesday 100928

Strength: 10 Minutes to find you 1 RM Clean WOD: Death by Clean With a continuous clock on the first minute perform 1 Power Clean, the second minute perform 2 Power Cleans.  Continue as long a you are able to, … Continue reading

Posted in Daily Workouts | Comments Off on Tuesday 100928

Monday 100927

Strength: Weighted Pull Up 5-5-5-5 *If your unable to do a weighted pull up sub for strict pull up or kipping pull up if you are unable to do a strict pull up. Pixie’s B-Day WOD: For Time: 50 Steps … Continue reading

Posted in Daily Workouts | 1 Comment

“No More Mr. Fat Guy”

If you haven’t had the chance to see Drew Carey lately, I doubt that you would recognize him.  This article about Drew Carey was written by Robert Moritz in the healthystyle section of Parade.  Please read this and pay attention to his nutritional … Continue reading

Posted in Daily Workouts | Comments Off on “No More Mr. Fat Guy”

Saturday Reminder

Today the Westiminster Police Department is hosting the National Prescription Drug Take- back campaign, the location for the campaign is 9110 Yates St. Westminster, CO 80031.  As part of DEA’s effort to combat rising prescription drug abuse, we are spearheading the first-ever National … Continue reading

Posted in Daily Workouts | Comments Off on Saturday Reminder