Boulder CrossFit – CrossFit Shoulder Press Metcon (Time) WOD: For Time: 30 Hang Power Snatches (75/55/45) 30 Overhead Squats (75/55/45) *should be done unbroken or split into 2 quick sets Rest 2 minutes 30 Hang Power Snatches (95/65/55) 30 Overhead Squats (95/65/55) *should be split into 2-3 quick sets *Goal is sub 14 minsRead More

Skill: Hand-Stand Pushups (10-15 min progressions) WOD: 20 MIN EMOM MIN 1: 7 HSPU or 15 hand-release pushups MIN 2: 15 Pullups MIN 3: 15 Wallballs 20/14 MIN 4: :30 sec low plank holdRead More

Strength: Deadlift 15-minute clock. 1×3 70% 1×3 80% 1×3+ 90% WOD: “Fourteener” 14 MIN AMRAP 14 Deadlifts (135/95/65) 12 Box Jump Overs (24″/20″) 10 Push Jerks (135/95/65)Read More

WOD: “Tippy Toes” 10 Rounds For Time: 10 Toes to Bar 10 Burpees 7/5 Cal Bike *the goal is sub 20 mins Cashout: 3 rounds NOT for time (5-10 minutes to finish) 10 dips on rings or bar : 30-sec rig hangRead More

Strength: Back Squat 15-minute clock. Back Squat 1×3 70% 1×3 80% 1×3+ 90% WOD: “Double Stuffed” 3 Rounds For Time: 400 Meter Row 80 Double Unders or 100 singles scaled 12 Hang Squat Cleans 115/80/70Read More

COACH CHOICE. JUST SHOW UPRead More

Strength: Strict Press 12 min continuous clock. Spend 5 min warming up to that weight and then 7 mins completing all sets. Record only the last set of max reps. Set 1: 5 at 65% Set 2: 5 at 75% Set 3: 5 at 85%+ WOD: “Grace” For Time: 30 Clean and Jerks 135/95/65 *8 min...Read More

Hi All,  Fall has arrived and we’re so excited to end the last 3 months of 2021 with a bang! Please take 5 minutes to read through our important news this month.  Saturday, October 2nd: 11:15 am Mobility with Monique  After successful classes this past month and spring, we’ve decided to have Monique run her yoga classes for...Read More

We wanted to write a few thoughts on what RX means to you and how that can affect your training. The technical definition of RX means as prescribed. In other words, if a workout calls for 3 rounds of 20 wallballs at 20lbs, 20 chest-to-bar pulllups, and 20 box jump at 24in, and you did...Read More

Skill: Kipping/Butterfly Pullups (10-15 min progressions) WOD: “Station Rotation” 20-25 min to finish 3 rounds NOT for time. start on any station then move to the next. Rest 2 mins after each round. you are done with 1 round when all 5 stations have been completed. Station 1: 15 Box Jumps 24/20/16 Station 2: 25 air squats...Read More