Wednesday

5 rounds for time of:

20 jumping lunges with med ball. total
20 Grasshopper (40 total)
20 pushups (hand release)
20 ball slams, 20/14

m1:16/12

M2:14/10

M3:10/6

ANNOUNCEMENTS!

CrossFit Kids Punch Cards now available!

 

4 new classes this month. Check out the Schedule!

– CF pre kids (ages 3-5)

– CF Teens (ages 11-15)

– CF Mobility

– CF Elements – learn more about the basic barbell lifts, rowing techiniques and a bunch more while still getting in a quick workout.

 

New pullup rig on the basketball being welded in this week

 

Tuesday

2 rounds for time:
50 pull up
75 Sit-ups
50 OH squat 75/55
75 Double-unders

M1:20 attempts

M2:65/45

M3:55/35

M4:45/35

Yes pull ups 2 days in a row. It is in honor of them installing our new pull up rig tomorrow.

ALSO: Registration prices go up on Thursday for Tough Mudder 2013! Don’t delay, get registered! The event is Saturday, June 15. Go to http://toughmudder.com/events/colorado-sat-jun-15-sun-jun-16-2013/ and find team name Mudderlode, our password is “stapleton.” DO IT!!

Monday 12.3.2012 – Winter WODFEST Registration

It doesn’t feel like winter outside but Winter is the trap season to put on the extra pounds.  Don’t wait until January to see your body get fit and healthy.  Start this week with some great burners.

winter weight loss challenge

WOD

1000 m row

Then 3 Rounds of:

5 power snatch 135/95

10 push ups

15 pull ups

20 lunges

Then 500 m row

M1:115/80

M2:95/65

M3:75/55

M4: 65/45

winter-health

Winter WODFEST registration is Monday 9am.  Click HERE to register for this exciting competition

Friday FUN day!

EMOM (every minute on the minute) for 10 minutes:

3 power snatch @ 60%

4 rounds for total reps of:

2 minutes KB Swings  24/16kg
-1 minute rest
1 minute Wall Walks
-1 minute rest

M1:20/12

M2: 16/8

 And check out the next competition! http://winterwodfest.com/

Thursday

Diane

21-15-9 reps of:
Deadlift 225/155
Handstand push-ups

M1:205/135

M2:185/125

M3:155/105

M4: 135/85

MM: 115/65

Good for strengthening your back. Go light if you don’t feel comfortable with deadlifts.

22 kids on Tuesday for Crossfit Kids.

Wednesday

10 rounds

400 M row

1 minute stand up pedal on bike

20 push up or pull ups or a little of both. (partition reps however you would like)

M1:9 rounds

M2:8 rounds

M3: 7 rounds

Bladium Soccer is now 2-1 with our win last night. The game was much closer this week 8-6 due to Chantell playing with us.