Monthly Archives: June 2011

Fans on the Field..Reminder, last day to register before the $ goes up!

Fun race on Sunday, September 25th called Fans on the Field. There is an early registration discount of $10 that ends on June 30th. For $40 you get a technical shirt, 2 tickets to an Avs game, FREE BEER and … Continue reading

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Thursday 110630

Strength/Skill: 8 Sets Dynamic Deadlifts x 2 @ 50-60% of 1 RM Rest 30 Seconds 1 Set Deadlift x 2 @ 90% of 1 RM WOD: 3 Rds For Time: 15 Romanian Deadlift 135#/95# 15 Clapping Push Ups

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Wednesday 110629

Brandon’s Birthday WOD…I know you have all been waiting for/dreading this one so here ya go! Buy in:  Run 800 Meters then:    2 Rounds for time: 83 Double Unders 6 Muscle Ups 28 KB Swings 70#/55# 28 Box Jumps 30″/24″ … Continue reading

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Tuesday 110628

Strength/Skill: 20 Minutes Goat Skill Practice WOD: AMRAP in 10 Minutes 3 Handstand Push Ups 5 Strict Pull Ups 7 Toe to Bar What does CrossFit mean to you?  I think about this from time to time, but on Sunday … Continue reading

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Monday 110627

Strength/Skill: Back Squat 5-5-5-5 WOD: With a Partner Complete 3 Rds For Time: 30 Hang Squat Clean 95#/65# 30 Burpees

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Gym Etiquete

There are a few other thing we need to address as far as the gym goes:  We have been having some issues lately with people leaving trash everywhere.  There has been a ton of tape, cups, empty water bottles, and … Continue reading

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Friday 110624

Benchmark Friday!!!!

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Thursday 110623

Strength/Skill: 15 minutes to find 3 RM Deadlift *Go heavy try and set new 3 rep Max WOD: 4 Rds: 30 Seconds Jumping Pull Ups 30 Seconds Ring Dips 30 Seconds Box March (Demo) 30 Seconds KB Sumo Deadlift High … Continue reading

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Wednesday 110622

Strength/Skill: 4 Sets: Shoulder Press x 1 Push Press x 3 Push Jerk x 5 Rest 90 Seconds WOD: 5 Rds For Time: 10 Wall Ball 10 GI Janes 20 Double Unders

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Tuesday 110621

Strength/Skill: 3 sets: Hang Snatch Pull x 2 Hang Snatch High Pull x 2 Hang Power Snatch x 2 Rest 30 Seconds Scapular Wall Slides x 8 WOD: For Time: 10 Hang Power Snatch 95#/65# 40 Pull Ups 10 Hang Power … Continue reading

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