Blog

Warm Up: Tabata Med Ball Cleans Skill: The Snatch/OHS WOD: 5 Rounds: 5 Power Snatches 10 Snatch Grip Deadlift 15 Air SquatsRead more

Warm Up: 5 Minutes Jump Rope Practice Skill: The Press Series WOD: 10 Min AMRAP 2 Push Press 2 Burpees 4 Push Press 4 Burpees 6 Push Press 6 Burpees and so on until 10 Minutes has elapsedRead more

Warm Up: 3 Rounds: 20 (Total) step ups 10 Wall Squats 10 Push Ups Skill: The Front Squat (RACK) WOD: 3 Rounds: 400 meter row 15 Goblet Squats 15 slam ballsRead more

Warm Up: Tabata Row then Group Warm Up Skill: The Power Clean WOD: 21-15-9 Power Cleans Air Squats Sit UpsRead more

Our yoga team is working to bring you some bigger and better things! Until we are ready, you have one chance per week to get your yoga on… Every Wednesday at 6pm at RiNo with Coach Jamil.Read more

Come join us at CrossFit LoDo at RiNo tomorrow at 10:30am for a free introductory class. All levels of fitness are welcome. Class will last one hour. Can’t wait to see you there!Read more

Warm Up: 6 Min EMOM: 4 burpees 5 push ups 6 Air squats Skill: The handstand/HSPU progression WOD: 5 Rounds: 1 min Push Ups 1 min slam balls 1 min plank hold 1 min restRead more

Warm Up: Double Under Practice 5 Mins Skill: The Kipping Swing/toes to bar. 3 sets of Max effort after finding Kip and either knee raise, knees to elbows, or toes to bar WOD: Like “annie” 30-20-10 Double Unders/Sit Ups/Kettlebell swingsRead more

Warm Up: Squat therapy Skill: The Back Squat 5×5 WOD: 3 Rounds: 15 Calorie Row 26 OHWL Steps (weight plate) 25 Box JumpsRead more

Warm Up: 3 Rounds: 10 Calorie Row 10 Wall Squats 10 PVC Pass Thrus Skill: The Thruster. Find a heavy 10 WOD: 10 Min AMRAP 7 Thrusters @ heavy 10 weight 7 Ring RowsRead more