CrossFit Total Find your one rep max by doing 3 sets of 1 rep of each of the following: Squat Press Deadlift Your max of each is added up and thats your CF Total  

WOD 15 Minute AMRAP 4 Hang Snatch 115/65 8 Ring Dips 12 Toes to bar On another note thanks for those of you that went to the regionals and witnessed some of the most amazing athletes around. Congrats to all Read More …

Rest today…. But make sure you make it up to the regionals in Castle Rock. We will be there all day and look forward to seeing all who will be attending.  We will be putting up pictures of the incline Read More …

For time: 1 ascent up in the incline 50 Burpees at the top   We will meet at the bar trail parking lot between 9:45 and 10:00am.

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats  

20 Minute AMRAP: 135/95 lb. Deadlift – 5 reps 10 Wall Ball Shots, 20/14 lb. ball With every consecutive round completed, add 10 lbs. to deadlift weight

Front Squat: 3-3-3-3-3-3-3-3 Banded front squats, with rest between sets kept to a strict 60 seconds.

For time: 30 burpees 200 meter run with 20lb med ball 10 med ball cleans 200 meter run with 20lb med ball 20 burpees 200 meter run with 1 Pood kettlebell 50 kettlebell swings 200 meter run with 1 Pood Read More …

Clean & Jerk 1-1-1-1-1-1 Run 1 mile for time  

Rest. Everyone’s performance this week has been phenomenal!  As a box we’ve seen numerous improvements on form and technique, as a result we have seen PR’s being set across the board.  Congratulations to everyone on all of their hard work Read More …