Strength:  On the 1:30 x 6 Sets: 3 Squat Cleans (I changed this to squat not power cleans)    * You can climb in weight to something heavy for the day or stay at one challenging load across the board WOD: 15 MIN AMRAP: 15 Power Cleans (95/65/45) 30 Double Unders 15 Wallballs (20/14/10) 30 Double...Read More

SURPRISE COACH! Gym will be open at 8am for anyone who wants to workout before the 9am class.Read More

Strength: 10 MIN EMOM 1 power snatch 135/95/65 WOD: For time 21-15-9 Power Snatch (95/65/45) Goblet Squats (53/35/26) KB Swings (53/35/26)Read More

Strength: Deadlift (5 sets of 2 at 85% of 1rm) WOD: 3 rounds for time  500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More

WOD: 5 Rounds for time of: 400m Run 15 Overhead Squats, 95/65/45 Core Cashout (coach choice)Read More

Strength: Hang Power Clean (heavy set of 2) WOD: 5 MIN AMRAP Buy-In: 100 Double Unders 12 Power Cleans (115/85/65) 6 bar facing burpees Rest 2 Mins 5 MIN AMRAP : Buy-In: 100 Double Unders 8 Power Cleans (135/95/65) 6 bar facing burpees Rest 2 mins 5 MIN AMRAP Buy-In: 100 Double Unders 4 Power Cleans...Read More

Strength: Front Squat (heavy set of 2) WOD: 16 MIN AMRAP 40 Wallballs (20/14/10) 30 Pullups 20/17/14 Cal Bike 10 DB Push Jerks (50/35/25)Read More

Boulder CrossFit – CrossFit Metcon (Time) Dress in Costume! FRIENDS/FAMILY welcome for FREERead More

Strength: Strict Press 1 set of max reps at 60% of 1RM WOD: 8 MIN EMOM 1: 15 Russian KB Swings 70/53/35 (eye level) MIN 2: 10 Facing Stick Jumps 20/16/10 in REST 2 Mins 8 MIN EMOM MIN 1: 10 Pullups MIN 2: 7 HSPU or 15 HRPURead More

WOD: For time: 10 Dumbbell Snatches (50#/35#/25#) 15 Burpee Box Jump Overs (24″/20″/16′) 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump Overs 40 Dumbbell Snatches 15 Burpee Box Jump Overs 50 Dumbbell Snatches 15 Burpee Box Jump Overs *25 Min time Cap * Must alt. arms each rep * both...Read More