Monthly Archives: October 2012

Thursday 121101

Strength/Skill: Warm Up: 3 Rds NFT: 10 Push Ups 10 Russian KB Swing 15-20 sec L-Sit/Plank Hold Strength: Skill: Muscle Up/Transition Chest to Ring Row x 3 Chest to Ring Row to Dip Catch Transition x 3 Chest to Ring … Continue reading

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Wednesday 121031

Strength/Skill: Warm Up: “Iron Shoulder Series” Strength: Skill: Handstand Walk WOD: 5 Sets For Load & Total Reps 3 TnG Deadlift Tabata Squats/Burpee *Minutes 1, 4, 7, 10, 13 Perform 3 TnG Deadlifts, Minutes 2, 3, 8, 9 perform tabata … Continue reading

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Tuesday 121030

Strength/Skill: Warm Up:3 Rds NFT: 10-15 Second Handstand/Plank Hold 10 Supine Row 10-15 Hip Ext. Strength: Skill: Pull Ups Ring Dips WOD: A) AMRAP in 4 Minutes: 1-5 Pull Ups Rest 2 Minutes B) AMRAP in 4 Minutes: 8/5 Ring … Continue reading

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Nice Work JD!!!

Congrats to JD White for an awesome effort on Saturday.  He and Mary crushed Helen meets Grace in the morning and then he went and competed in the Bears for Kids Charity Competition at CrossFit South Denver.  JD did a … Continue reading

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Monday 121029

Strength/Skill: Warm Up: 3 Rds NFT: 10 Wall Ball 20 Sit Up Strength: 4 Sets: (Top every 90 Seconds) Thruster x 2 Double Unders x 10-20 Skill: Double Unders Kelsey’s B-Day WOD: 3 Rds For Time: 10 Thrusters 135/95 52 Double … Continue reading

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Surge 3rd Annual Barbells for Boobs- 9-12ish Today

Good morning! Sounds like today is going to be a lot of fun. Quick reminder, obviously we can park on the street, but it is going to get pretty full pretty fast. You can park across the Irma, in the … Continue reading

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Friday 121026

It is with great sadness that we are saying good bye to Cassie Kinzley, as Cassie is leaving to go to basic training for the Coast Guard. We’ve had the pleasure of working with you for a couple of months, … Continue reading

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Thursday 121025

Strength/Skill: Warm Up:3 Rds NFT: One legged lateral Stick jump x 10 per leg Shouder press x 6-8 Weighted sit up x 12-15 Strength: 4 Sets (Every 90 seconds) Push Press x 2 + 3 Push Jerk TNG Box Jump … Continue reading

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Congrats!!!

Just want to give a quick shout out to all our athletes who competed this weekend Jimmy and Kelsey did great at the Rhino’s and Unicorns event, not sure on the final results due to results not being posted and … Continue reading

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Wednesday 121024

Strength/Skill: Warm Up: 3 Rds NFT: Partner Standing Medball Oblique lateral Tosses x 10ea Thrusters x 6-8 Band Pull Aparts x 12-15 Strength: 4 Sets (Top every minute) Deadlifts x 3 (Men no heavier then 315, Ladies no heavier then … Continue reading

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