“Jack” 20 Minute AMRAP of: 115 Pound Push Press, 10 Reps 1.5 Pood Kettlebell Swings, 10 Reps 24″ Box Jump, 10 Reps  

For time: 50 Wall Ball Shots (20lbs/14lbs) 10 Front Squat (95lbs/65lbs) 40 Wall Ball Shots 20 Front Squat 30 Wall Ball Shots 30 Front Squat 20 Wall Ball Shots 40 Front Squat 10 Wall Ball Shots 50 Front Squat Good Read More …

3 x 3 Overhead Squat 5 Rounds for time: 10 Bumper Plate Burpees (45lbs/25lbs) 20 Overhead Weighted Lunges (45lbs/25lbs)        

For time: 800 Meter Run 10 Rounds of: 10 Pull-up 10 Push-up 10 Dip 800 Meter Run

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