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Score is Laps Completed: in 25 Minutes: Complete 1 Lap Farmer Carries (54/36) in each hand. Every time you set the kettlebells down, you must complete 15 Air Squats. Every time you complete 1 Lap you must complete 4 Stair Climbs (no weight) 5 Wall Walks 60′ bear CrawlRead more

REMEMBER CFLoDo is CLOSED today. Everything will be held at the RiNo Location. Like Nate 20 Min AMRAP of: 2 Bar Muscle Ups 4 Handstand Push Ups 8 KettleBell Swings (70/53)Read more

Each Partner runs 1 Mile. Team must carry one wall ball (20/14) on the trip. Once Back inside, Team completes 10 Rounds of: 10 Pull Ups 20 Push Press (95/65) 30 Lunge Steps (total) (partners may both be working and have two barbells. but 10 pull ups must be finished before 20 push presses andRead more

A. Establish 1 RM L-sit on the parallettes (or boxes or weight plates) then complete 5 Rounds of 40 % that duration B. 25 Burpees 100 Double Unders 40 Floor Wypers (total) 15 Hang snatches (115/80) 40 Floor Wypers (total) 100 Double Unders 25 Burpees CORE Series Training Warm Up: Tabata Med Ball Cleans Skill: The Snatch/OHSRead more

A Back Squat for load: #1: 5 reps @ 70% #2: 5 reps #3: 5 reps @ 75% #4: 5 reps #5: 5 reps @ 80% B. Fran’s toes to bar 21-15-9 Thrusters (115./80) Toes to Bar CORE Series Training Warm Up: 5 Minutes Jump Rope Practice Skill: The Press Series WOD: 10 Min AMRAPRead more

Front Squats Front Squat for load: #1: 4 reps @ 75% #2: 4 reps @ 75% #3: 4 reps @ 80% #4: 4 reps @ 85% #5: 4 reps B. Sprint Each Round for time: 12 Cal Row 14 Box Jumps (24/20) 8 Power Cleans (135/95) Rest Exactly 2 Minutes between rounds CORE Series Training WarmRead more

RKG Test and WOD 100 One Arm Snatches (54/35) 80 Push Ups 600 Meter Run 40 Pull Ups 20 Handstand Push Ups THEN 4 Rounds: 25 Seconds GHD Sit Ups 35 Seconds Rest CORE Series Training Warm Up: Tabata Row then Group Warm Up Skill: The Power Clean WOD: 21-15-9 Power Cleans Air Squats SitRead more

1 Deadlift @ 365/255 2 Muscle Ups 3 Power Snatches @ 155/100 40 meter sprint Yoga at 10am WOD at 11 and 12. Remember!!!! Beginning next week, Sunday classes will be held at the RiNo location.Read more

Complete 8 Rounds for Time: 5 Snatches (135/95) 10 Ring Dips 15 Knees to Elbows So, partner 1 does full round while partner 2 rests, and then partner 2 does full round. score is total time 8 rounds EACHRead more

800 meter Run 50 Wall Ball Shots 600 Meter Run 40 Wall Ball Shots 400 Meter run 30 Wall Ball Shots 200 Meter Run 20 Wall Ball Shots Run is with med ball in hand (20/14) CORE Series Training Warm Up: 5 Minutes Jump Rope Practice Skill: The Back Squat WOD: 4 Rounds: 300 MeterRead more