Pre WOD Find your 10 rep max front squat Workout of the Day 9:00 as many reps as possible 9 overhead squats (#95/#65) 9 down ups 9 knees to elbowRead More
Workout of the Day In teams of 2… 100-80-60-40-20 Cal Bike 50-40-30-20-10 “Syncro” Walking Lunges** On the bike, P1 works while P2 hold (1) KB (53/35) in the front rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set...Read More
Pre WOD Every minute on the minute for 8:00 Even: 5-7 Strict Pull-Ups or 1-2 Strict Muscle-Up Odd: 5-7 Tall Box Jumps Workout of the Day 4 rounds for time 5 Deadlift (AHAP)* 7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20) Read More
Better late than never, we’ve got a MARCH CHALLENGE for you guys! • 100 squats/day, every day, for the entire month of March! If you complete the entire month, your name will be put in a drawing for a free month of CrossFit! (We will be doing challenges in April and May as well, to...Read More
Join us Saturday, March 21st @ball_brewing in Glenwood Springs for a few beers and fun times with workout friends! Bonus points for identifying one another in street clothes and combed hair… ? (Questions reach out to @mo4bes)Read More
Pre WOD In 10:00 build to a heavy 1 rep clean and jerk Workout of the Day “Cali Bear” Every :30 for 20:00… 1 power clean and jerk (#225/#155) Read More
Workout of the Day 5 rounds 20/15 Cal Bike 25 Russian KB Swing (32/24) 20 Box Step-Ups (24/20) 2:00 rest between rounds *post time of slowest round Post WOD 3 sets 30 DB weighted situpsRead More
Pre WOD On a 10:00 running clock, work on strict muscle ups or false grip ring rows Workout of the Day Every minute on the minute for 20:00 E2MOM x 20 MINUTES Min 1 & 2: 400m Run Min 3 & 4: 15 Burpees then max muscle-ups or strict pull-ups *score is MU or pullup...Read More
