WOD Friday 05/22/09

By |2009-05-21T22:32:21+00:00May 21st, 2009|Daily Workout|

"Three for the Price of One"AMRAP in 10 minutes of each triplet:1). 10 Push Ball 20#/26#     10 Burpees     10 Double UndersRest 3 minutes2).  3 Pull-Ups      [...]

WOD Thursday 05/21/09

By |2009-05-20T20:27:56+00:00May 20th, 2009|Daily Workout|

*Diana's Birthday WOD*This is the 3rd WOD from the Rocky Mountain Regional Qualifiers.For Time:From the ground to over head anyhow.7,000 pounds for Men, 5,000 pounds [...]

WOD Wednesday 05/20/09

By |2009-05-19T20:04:22+00:00May 19th, 2009|Daily Workout|

For time:4 rounds10 Deadlift 250#175#400m RunBLAST FROM THE PASTWe have been fortunate this week to have some visitors from other CrossFits and some from out [...]

WOD Tuesday 05/19/09

By |2009-05-18T21:16:07+00:00May 18th, 2009|Daily Workout|

"Tabata This"SquatRow (calories)Pull-UpsSit-UpsPush-UpsTabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, [...]

WOD Monday 05/18/09

By |2009-05-17T20:42:52+00:00May 17th, 2009|Daily Workout|

Power Snatch 96#/65# 10-9-8-7-6-5-4-3-2-1Knees to Elbows            5-5-5-5-5-5-5-5-5-5Ring Dips                     1-2-3-4-5-6-7-8-9-10Post times to comments.PRIDEAs your trainers and coaches, the highlight of [...]

WOD Sunday 05/17/09

By |2009-05-16T22:24:38+00:00May 16th, 2009|Daily Workout|

For Time:4 Rounds400m Run10 Burpees15 DB Hang Squat Cleans 35#/25#20 Box JumpsRANGE OF MOTIONMeet Tony Patterson.  When Tony first came to us, he needed two [...]

WOD Saturday 05/16/09

By |2009-05-15T22:08:23+00:00May 15th, 2009|Daily Workout|

AMRAP in 20 minutes of:200m Sprint10 Wallball 20#/16#10 Knees to Elbows10 KB Swings 53#/35#10 Push-UpsPost number of rounds to comments.NEW FRIENDSAimee Lyons, owner of CrossFit [...]

WOD Friday 05/15/09

By |2009-05-14T19:25:20+00:00May 14th, 2009|Daily Workout|

3 Rounds 10 Thrusters 135/85 10 Burpees Max reps Pull-ups Post time and pull-up reps for each round. EXTENSION Aggressive hip extension to get the [...]

WOD Thursday 05/14/09

By |2009-05-13T20:05:13+00:00May 13th, 2009|Daily Workout|

FLEXIBILITYThank you to everyone who came to the first official Flexibility Class Wednesday night.  We will be offering this class every Wednesday at 6pm.  Come [...]

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