1. May 25, 2018 – WOD


    30 Minutes of:
    30 Double Unders
    10 Deadlifts
    3 Clean & Jerk
    1 Snatch Attempt

    Your score is the total amount of weight snatched in the 30 minute work period.

    You can pick any weight to put on the barbell. All barbell movements are done with the same weight. However, you only get one attempt at the snatch per round. So if you miss the snatch, you must do all of the other work before attempting another snatch. If you can’t do double-unders, you may substitute 50 jump rope singles or run a 150 meter run instead. Cleans and snatches can be power or squat.

    Excerpt below about Wyatt is copied from Front Range CrossFit Facebook page:

    The story behind the workout named “Wyatt”.

    Last year, FRCF did the CF Hero workout called, The Seven. It is a workout named in honor of the seven CIA agents that died in a suicide car bombing on Camp Chapman in Khost, Afghanistan on December 30th, 2009. There were 6 others wounded in that attack. One of those wounded that day was a man with the call sign, “Wyatt”. After being wounded in the attack, Wyatt crawled around in the dust and the mud and the blood and saved a bunch of lives putting on tourniquets and rendering first aid to the survivors until help arrived.

    Wyatt was a veteran Navy SARC (Special Amphibious Reconnaissance Corpsman) and an experienced GRS Protective Agent (Global Response Staff) who served our country in various capacity for almost 20 years. I am lucky enough to know someone that served with Wyatt, Jimmy Graham. Last year, when we decided to do The Seven, Jimmy called up Wyatt and asked if he had anything that we could have at the gym for the event that would be a visual representation of the attack at Khost. Two hours later, Wyatt had the flag that flew over Camp Chapman on the day of the attack and one of the granite stars that had been carved out of the memorial for the casualties from that attack, in the mail to have at the event. It was an incredibly touching and generous gesture on Wyatt’s part.

    Since last year’s Memorial Day event, Wyatt unfortunately passed away during a training event. Yes he was still actively involved in the defense of our country in 2017, almost 8 years after getting blown up on that porch in Khost. So, we have named a workout in his honor and are using that workout for our Memorial Day fundraiser this year.

    Don’t forget, we are taking donations for this WOD throughout the day. Cash, check made payable to BCS Fitness, or credit card are acceptable. CrossFit970 is matching all funds raised. Don’t feel obligated to donate. We want you to be at the gym to participate in the WOD. We may even randomly give out some 970 tshirts or tanks throughout the day.

  2. May 24, 2018 – WOD

    3 Rounds For Time

    400 Meter Run

    14 T2B

    200 Meter Run

    12 Front Rack Lunge (95/65)

    100 Meter Run

    10 Box Jumps (24″/20″)

    Consistency from round to round is the key to this one.  Steady pace throughout each movement using the runs as a recovery.  If you are proficient in a particular movement, push pace on it.

    ANNOUNCEMENT:  As Memorial Day weekend nears, we want to remind you of the the events happening at 970 as we honor the service men and women of our great Country.  

    Fridays WOD will be a fundraiser WOD for the T3 Project.  Donations collected  Friday will be matched by CrossFit 970 and we will distribute funds to Front Range CrossFit as our show of support within our CrossFit community.   Please do not feel obligated to donate.  We want your participation in this WOD regardless.  

    We will be able to accept cash, checks payable to BCS Fitness, or credit card through the Pike app.  

    Monday will be our Memorial Day MURPH WOD.  Plan to be at the gym by 9:00 wearing your CrossFit 970 gear!  Food truck will be on site at 11:00.  

  3. May 23, 2018 – WOD

    7 Minute AMRAP

    8 KB Swing (70/53)

    5 Burpee

    2 Ring Muscle Up

    Rest 3 Minutes

    15 Minutes to Build Up Weight

    5 X 5 Back Squat

    Looking to go heavy and fast in the 7 minute AMRAP.   If you are not using the RX weight today, use a Kb that is a littie heavier than you would normally use.  2 pull ups + 2 ring dips will be the scale for the muscle ups today.

    For the 5 X 5 Back Squat we are looking for good quality reps here for each set.  Work up in weight each round as long as technique is solid.

  4. May 22, 2018 – WOD

    Complete For Time

    1000 Meter Row

    800 Meter Run

    40 DB Snatch (50/35)

    40 Wall Ball (20/14)

    40 HSPU

    For today, you can choose do the DB Snatch, Wall Ball and HSPU in order (completing 40 reps of each movement before moving to the next) OR you can partition them as you want. How you complete the reps is up to you but the WOD will begin with the row and run.

    The limiting factor for most is going to be the 40 reps of HSPU.  If this is a movement you can do but in small sets, consider breaking them up into sets of 5 or 8.  A suggested scale for today is inverted push ups with feet on bench or box.

    For the row, row at a pace you could comfortably hold a conversation while rowing.  The first 100-150 of the run will be a bit labored coming off the rower but you should recover rather quickly.  Once the 800 is done, the real fun begins.  Choose a strategy that will keep you moving to preserve the intended stimulus of this WOD.

  5. May 21, 2018 – WOD

    Complete For Time


    Thruster (95/65)(135/95)

    Chest To Bar

    200 Meter Run Between Rounds

    This WOD will begin and end with the 200 meter run.

    Ascending rep scheme makes this one a mental grind.  Everyone will be doing Chest to Bar today so band accordingly.  If you have some chest to bar, consider doing a few each round without a band and then switch to band when you need to.

    For the thrusters, Rx and Rx+ weight should be something you can do unbroken through at least the set of 9.

    Caution on this one getting out of the gates.  As with any ascending reps WOD, the lower numbers can lure you into moving through these at a sprint pace.  Best bet is to pump the breaks a little in the early rounds and then push at the end and empty the tank.

  6. May 20, 2018 – WOD


    Functional Faith

    Come join the CrossFit 970 family for the last session of Functional Faith with Coach Joe Kingry.  We hope you and your family have enjoyed your time of worship and workouts these last five Sundays.  It has been our pleasure to have you with us.