Blog

Olympic Training A. (Practice) 3-3-3 Hang Snatch (full Pause) B. (Practice) Every 45 Seconds Power Clean and Split Jerk @ 80% Jerk Max 16 reps or until failure C. (Strength) Romanian Deadlifts 5-4-3-2-1 Increasing weight each round, starting at 80% 1 RMRead more

Strength A. Superset: 5×10 Pistols (alternating, total) and ring Dips B. 5×10 GHD Sit Ups and Hip Extensions Endurance 10×100 meter sprints, walking recovery 4×400 meter run, rest exactly 90 seconds between effortsRead more

Level 1 & Level 2 A. Handstand practice B. Like Fight Gone Bad 1 Min Row 1 Min Push Press 1 Min box Jumps 1 Min Kettlebell swings 1 Min burpees 1 Min Rest      Read more

A. (Practice) 2″ off floor pause snatches B. (Skill) 3-3-3-3-3 Pause Pulls (snatch grip) @ 110%+ 1 RM Snatch C. (Skill) Every 30 seconds 1 Cluster @ 80% Cluster maxRead more

Strength A. 1 RM Back Squat B. 1 RM Strict Press Endurance 2-4-6-8-10-8-6-4-2 Squat Cleans @ 60% 1 RM, Sprint 200 Meters between each round, walk 200 recovery. Wod Finishes with 200 meter sprintRead more

Come get your mystery WOD on with Caroline.  Be prepared for the unknown and unknowable.  Sorry, as the last day of the CrossFit Games winds down, just too fun to say…see you soon team!Read more

Head on in to CrossFit LoDo in awesome Downtown Denver CO for a FREE CrossFit class starting at 10:30 am. Class will be held at Commons Park. We will be at the entrance off of Little Raven right by Zango. All levels of fitness are welcome. Class will last for one hour. Bring a friend!Read more

Partner Day!!! 5 Rounds for Time: 20 Lunges with Med ball Toss 20 Push Ups with Shoulder Tap 20 Hang Cleans total (115/80)Read more

A. (Practice) 3 Position Squat clean plus Jerk 1-1-1-1 B. (Skill) 3-3-3 Drop Squats (front rack, perfect position) C. (Strength) 1/14 Squats Back Rack, High Bar 2-2-2-2-2Read more

Strength 10 rounds: 5 Strict TTB, 5 Strict CTB, 5 Box Jump Overs, 2 Wall Walk Endurance 3 Rounds of Main WOD – BUT – run 800 meters between each roundRead more