Blog

Come join us! for our free Saturday Intro class. All levels of fitness welcome Class will last one hour!Read more

As a team of 2, get as far down the list as possible in 20 Minutes: Complete As many Bear Complexes as possible. If you put the bar down, both you and your partner must each do 6 Burpees, 10 Toes to Bar and 14 Wall Balls to buy back in. Score is total BearRead more

A. Heavy Single Snatch B. Heavy SIngle Clean and Jerk C. Heavy Single Back Squat D. Tabata Toes to Bar E. 4 Rounds: 200 Meter Sprint Row rest 3 minutes between effortsRead more

A. Handstand Practice B. 10 Min AMRAP of 15 Push Press (95/65) 10 Bar Facing BurpeesRead more

A. Clean and Jerk 2×2 @ 75% 1×2 @ 80% B. Muscle Snatch-15 Minutes to find a heavy Single C. 3 Rounds: 30 Double Unders 20 Chest to Bar Pull UpsRead more

A. Front Squat 2×5 @ 81% B. Snatch Grip Push Press Rear Rack 3×5 @ 81% C. Clean Pull 3×3 ! 100% 1 RM Clean D. Turkish Get Up 3×10 (total, alternating, as heavy or heavier than last week)   Enduracen Programming – Main WODRead more

  10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-undersRead more

A. Power Clean 2-2-2-2-2 B. For Time: 800 Meter Row Buy In 21-15-9 Power Cleans (155/100) Front SquatsRead more

Strength and Olympic Training – CF LoDo Comp Team A. Snatch 2×5 @ 75% (reset but don’t rest) B. Snatch Balance, heavy single C. Deadlift 3×5 @ 80%, dead stop every Time D. 3 RFT 300 meter row 10 Box Jumps (30/24) 15 Wall Balls (30/20) Endurance WOD Main WOD – Add 800 meter buyRead more

A. Muscle Up/Ring Dip Practice B. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset orRead more