Workout of the Day “May the 4th Be With You” In teams of 3, complete the following 300 pullups 400 pushups 500 situps 600 squats *at any time, one of the 2 trainers may jump in as your “4th” and help complete repsRead More

Workout of the Day 50/35 calorie Assault bike for time 7:00 rest 500 meter row for time 7:00 rest 400 meter run for time  Read More

Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Power clean and jerk (#155/#105)(RX+ #185/#135) Strict pullups *200 meter run after each roundRead More

Pre WOD Back squat 5 X 5 Workout of the Day 10 minutes as many rounds as possible 20 double unders 15 squats 10 box jumps (24″/20″) 5 burpeesRead More

Workout of the Day For time 15/10 calorie bike 10 hang power snatches (#95/#65) 10 lateral burpees over bar 15 wall ball shots (#20/#14)Read More

Pre WOD 4 rounds not for time 3 deadlifts 12 alternating kettlebell Z press (6R/6L) Workout of the Day 12 minutes as many rounds as possible 8 calorie row 12 kettlebell snatches (24kg/#16kg) (Rx+ 32kg/24kg) 16 abmat situps (Rx+ GHD situps)  Read More

Workout of the Day 20 minuutes as any rounds as possible with a partner P1: 400 meter run P2: as many reps as possible of “Cindy” (5 pullups/10 pushups/15 squats)  Read More

Sopris CrossFit Spring Fling 3 https://www.eventbrite.com/e/sopris-crossfit-spring-fling-3-tickets-59353293298?fbclid=IwAR2E1QAF_-u7zAeJ9c2jMQIBuf8ufnQLV292nq3-6D3VHe8l_1raUXNWK1U      Read More

Workout of the Day 4 rounds for as many reps as possible :40 work :20 rest of… -glute bridge floor press -weighted setups -squats -row -snatch -russian twist -curls -behind head tricep extension *all movements done with #45/#25 bumper plate  Read More

Workout of the Day 4 rounds for time 400 meter run 3 rounds of “Macho Man” (3 power cleans/3 front squats/3 p.jerks)(#135/#95) RX+ #185/#135  Read More