Monthly Archives: May 2014

Friday 140530

Sometimes we all have to sit and stare in amazement of Glendon (Photo by Scott Brayshaw) Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 3 Sets: (Every 2 Minutes) Bench Press x 5 (Decrease 10-15# from last week) Skill: WOD: … Continue reading

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Thursday 140529

Post Murph Celebration!!! Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Wt. Stationary Dip/Wt. Push … Continue reading

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Teen Conditioning

We will be starting our teen conditioning program next week. Classes are for ages 13-19. Monday-Wednesday-Friday from 9:15-10:15 am There will be two classes running at once. All boys and all girls.  

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Wednesday 140528

Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 … Continue reading

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Tuesday 140527

What’s your best Caption for this photo. (Photo byScott Brayshaw) We often receive the question as to how grains can be bad if our ancestors ate them.  This video has a great explanation this this question, it’s a little sci-ency … Continue reading

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Monday 140526

First a reminder that we will be operating under Holiday/Saturday hours.  So we will only have 2 class times available 8:30 and 9:30 am.  Secondly we would like to thank each and every person who helped contribute in getting the … Continue reading

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Anniversary Celebration

Don’t forget there is only one WOD today at 9am! It’s going to be a fun team WOD with everyone going together! The gym is finally done and we have LOTS of room to play!! Dont forget that we will … Continue reading

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Saturday Class Schedule Reminder

This Saturday we will be having one class at 9 am off site.  Class will be held at the Westminster Rec Center located at 10455 Sheridan Blvd, Westminster, CO 80020. We’ll meeting at the stairs behind the rec center.

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Only Open Gym Tonight

Due to construction the evening classes are cancelled. There will be open gym from 4:30-6:30 but no coached classes! See you all tomorrow for the Anniversary celebration!

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Friday 140524

Essentials Strength/Skill: Warm up:3 Sets: Snatch Grip RDL x 3 Hang Snatch High Pull (Just below Knee) x 3 Hang Muscle Snatch (Just below Knee) x 3 Hang Power Snatch (Just below knee) x 3 Strength: 4 Sets: (Every 2:30 … Continue reading

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