Call Us: (415) 299.0202

WODs & News


Tuesday April 3rd

bench press at Boulder CrossFit

“The Chief”

3 min amrap of:

3 power cleans 135/95/65#

6 push ups

9 air squats

Rest 1 minute. Repeat for a total of 5 cycles. Score each cycle separately and start from the beginning every cycle.

“Heck YEAH!!!”


Thursday March 29th

back squats at Boulder CrossFit


5-5-4-4-3-3-3 ascending front squat/back squat superset

*Do 5 front squats, rack the bar and immediately go in to 5 back squats with minimal rest between the two lifts as possible. Start with 5 reps of each for two sets, then 4 reps of each for two sets and finally 3 reps of each for 3 sets, adding weight each round. Record your heaviest 5 rep, 4 rep and 3 rep sequence.


“midline madness part 3”:

10 barbell roll outs

20 candlesticks

30 ab mat sit ups

40 flutter kicks each leg

30 ab mat sit ups

20 candlesticks

10 barbell roll outs