Monthly Archives: June 2013

Monday 130701

Reminder:  If you’re planning on signing up for the Front Range CrossFit Master’s Championship event, registration opens up at 9 am.  This event sold out in 2 hours last years, so make sure your so this page before 9 am. … Continue reading

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Saturday 130629

Essentials Strength/Skill: Warm up: 3 Rds: Partner Back to Back MB Passes x 8ea Partner Over/Under MB Passes x 8ea Partner Overhead MB Slam Toss x 8ea Strength: 3 Sets: Single DB Row x 8-10ea @2011 RDL x 6-8 @2011 … Continue reading

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Friday 130628

Essentials Strength/Skill: Warm up: 3 Rds NFT: Supine Row x 8-10 DB Waiter Hold x 10-15 Seconds Russian KB Swing x 10-12 Strength: 4 Sets:(Every 2 Minutes) High Bar Back Squat x 8-10@30X1 Rest 45 Seconds Single Leg Bridge x … Continue reading

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Thursday 130627

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: “Iron Shoulder Series” Skill: WOD: In teams of 4 complete 3 Rds Ea: 500m Row 30 Thrusters 95/65 20 Burpees Rest *Teams get only one work station per exercise and one “rest” … Continue reading

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Wednesday 130626

Essentials Strength/Skill: Warm up: Ladder Drill Strength: 3 Sets: (Top every 60 Seconds) Halting Clean Deadlift (above knee) + Clean Pull + Clean High Pull + Power Clean 3 Sets: (Top every 90 Seconds) Power Clean x 1.1.1.1 (Rest 10 … Continue reading

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Tuesday 130624

Essentials Strength/Skill: Warm up: 3 Sets: 100m Run Handstand Hold x 10-15 Seconds Mountain Climber x 10 ea Strength: 3 Sets: Tempo Push Ups x 8-10 @30X1 Rest 30 Seconds Russian KB Swings x 12-15 Rest 30 Seconds Hanging Knee … Continue reading

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Finding Your ZONE!!!

July 11th at 6:15 we’re holding a Nutrition Seminar to specifically discuss the benefits of the Zone Diet.  No matter what your current Nutrition routine looks like this will help benefit you.  Zone is measurable just like CrossFit, which allows … Continue reading

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Monday 130624

Jason Snatch ladder, great pic Scott!!! Essentials Strength/Skill: Warm up: 3 Rds NFT: 15 Sit Ups 10 Supine Row 5 Overhead Squat (PVC) Strength: 4 Sets: (Top Every 2 Minutes) Overhead Barbell Shrugs x 6-8 Overhead Squat x 6-8 @ … Continue reading

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Saturday 130622

Strength/Skill: Warm up: 3 Rds NFT: Double Unders x 20-30 Russian KB Swing x 10-15 Burpee x 4-6 Strength: Skill: 2 Attempts: L-Sit WOD: For time: 20 Deadlifts 275/185 30 Box Jump-Overs 24/20 40 Kettlebell Swings 55/35 50 Double-Unders 600m … Continue reading

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Which Program to Choose?

Being that the week is almost over and next week marks the beginning of our new training/programming template.  We’ve had all week to answer questions regrading the programs which no body seemed to have, but now that next week is … Continue reading

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