Strength: Clean Complex 1 complex is 1 power clean to 1 hang power clean 15 mins work up to a heavy complex WOD: 3 rounds for time 10 Power Clean and Jerks 155/105/85 15 Box Jumps 24/20/16Read More
Skill: Double Unders (10 min progressions) WOD: 20 MIN EMOM MIN 1: 50 Double Unders or 45 sec practice or 75 singles MIN 2: 100m Farmer Carry 2 sets of DBS or 2 sets of KBS (down to the garbage bins at back) MIN 3: 15 pushups MIN 4: 15 Barbell Bent Over Rows (add...Read More
WOD: On the 5:00min x 5 Rounds: 15/12/10 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85/65) *Score = Slowest Round. Log all four round times. Optional Cashout: 25/21/17 Cal Bike Sprint for TimeRead More
Hi Everyone, Summer is already flying by! We’ve got some super exciting news for this upcoming month. Be sure to take a few minutes to read it and let us know if you have any questions. Saturday, August 14th, 9am-10:30am: Red Rocks Workout and Optional Brunch After We are excited to announce the return of...Read More
Hi Everyone, We can’t believe that we’re already halfway through 2021! It’s been an eventful first 6 months and we can’t wait to see what the remaining 6 have in store for us. Please take a few minutes to read our exciting news for this month. Monday, July 5th: Independence Day Hero WOD: “The Seven” 9am Class...Read More
WOD: For Time: 21 Deadlifts 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter Run 15 Lateral Barbell Burpees 200 Meter Run 9 Deadlifts 200 Meter Run 9 Lateral Barbell Burpees 200 Meter Run Barbell 225/155/125 Optional CASHOUT: Athlete Choice TABATA styleRead More
Strength: Overhead Squat Complex Every :90 for 4 sets: 1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom WOD: 15 MIN AMRAP 10 Overhead Squats (95/65/55) 10 Burpee Box Jumps (24″/20’/16) (do not need to go over the box but must stand up) 50 Double Unders or 75 singlesRead More
