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CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado CFLoDo at RiNo will be closed starting Thursday after the 6am class. No classes or yoga Thursday night, ALL Day Friday, Saturday and Sunday. Head to LoDo! October WOM 10 Minute AMRAP of: 15 Sumo Deadlift High Pull (95/65) 50 Double Unders 12 Overhead Squats (95/65)Read more

CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado   CFLoDo at RiNo will be closed starting Thursday after the 6am class. No classes or yoga Thursday night, ALL Day Friday, Saturday and Sunday. Head to LoDo! A. 5-5-5 Strict Press (between 70%-80%) B. 3 rounds for time: 20 calorie row 18 Toes to BarRead more

CFLoDo – CFLoDo at RiNoRead more

CFLoDo at RiNo will be closed starting Thursday after the 6am class. No classes or yoga Thursday night, ALL Day Friday, Saturday and Sunday. Head to LoDo! September WOM ReTest! September WOM! A. 1 RM Clean and Jerk B. 2-4-6-8-6-4-2 Squat Cleans (155/100) Lateral Burpees CORE Series Training Warm Up: Tabata Row then Group WarmRead more

CrossFit LoDo – CrossFit LoDo at RiNo Day 1 5 Rounds for Time: 10 Pistols (alternating) 15 Burpees 200 meter sprint Day 2 A. 5-3-1 Deadlift B. 4 Rounds for Reps: 3 Minutes on the Clock Row 350 Meters then: complete as many power cleans (115/80) as possible in remaining time. Rest 2 mins betweenRead more

CrossFit LoDo – CrossFit LoDo at RiNo Day 1 A. Toe Nail Low Ring Practice, 5 sets max effort B: 7×1 Muscle Up Negative C. Kipping Practice on Rings *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling. Day 2 A. gymnastics Swing Practice B. 4×8 ring Push UpRead more

CrossFit LoDo – CrossFit LoDo at RiNo Day 1 Snatch – 75% x 3 x 5 Jerk – 75% x 3 x 5 Front Squat – 75% x 3 x 5 Snatch Deadlift – 100% (of snatch) x 5 x 3 Day 2 Power Snatch + Snatch Push Press + Overhead Squat – 70% (ofRead more

CrossFit LoDo – CrossFit LoDo at RiNo Day 1 A. Back Squat 6×2 @ 80 % B. Front Squat 3×5 @ 75 % Day 2 A. Strict Press 1×5 @ 70% 1×5 @ 75% 1x Failure @ 75% B. Neutral Grip Bench Press (dumbbell) C. 3×10 Superset of stict pull ups and GHD sit upsRead more

Hey all, there are new programs starting TODAY, one with gymnastics emphasis, one with strength, and one with olympic lifting.  I challenge you to choose your weakest areas and stick to the program for 8 weeks.  There will be a second and then third wave after this first 8 week cycle that you can switchRead more

A. 5×2 Power Snatch @ 80% 1 RM (reset each rep) B. 3 Rounds for Reps: 1 Min Calorie Row 1 Min Pass Thrus 1 min Box Jumps 1 Min Strict Pull Ups Core series training Warm Up: 3 Rounds: 50 Feet Bear crawl 15 air squats 15 sit ups  Skill: The handstand/HSPU  WOD: 3Read more