1. 05/22/2020

    ANNOUNCEMENT: DON’T FORGET TO SIGN UP FOR YOUR MURPH TIME.  TIME SLOTS AT 7, 8,9,10,11 AND NOON.  IF YOU ARE HAVING A HARD TIME USING PIKE TO REGISTER, PLEASE MESSAGE A COACH TO HELP YOU. 

    “Thomas Gambino”

    Every Three Minutes for 18 Minutes

    7 Bear Complex (135/95)(95/65)

    14 Burpee

    21 Double Under

    For this WOD, it is a 3 minute clock for 6 rounds.  In that 3 minutes, you must complete the required work of the bear complex, burpees and double unders.  Whatever time is remaining in the 3 minute is rest.  IF you don’t complete the required work, the WOD will turn into a 18 minute AMRAP.

    Bear Complex=

    1 Power Clean

    1 Front Squat

    1 Jerk

    1 Back Squat

    1 Back Rack Jerk

    THIS CAN BE BLENDED TO A CLUSTER, BACK SQUAT, BACK RACK JERK.

    THE “AT HOME’ MOD FOR THE BEAR COMPLEX WILL BE:

    4 EACH ARM (DO 4 RIGHT THEN 4 LEFT)

    1 DB/KB CLUSTER

    1 DB/KB PUSH PRESS

  2. 05/21/2020

    ANNOUNCEMENT:  PLEASE MAKE SURE TO SIGN UP FOR A MURPH TIME FOR MONDAY.  ALL TIMES ARE SET UP IN PIKE.  WE WILL BE RUNNING HEATS EVERY HOUR STARTING AT 7:00AM AND GOING THROUGH 12PM. 

    24 Minute EMOM

    Min 1 = 15/20 Air Squats

    Min 2 = 10/15 Push Ups

    Min 3= 14/20 Alternating Leg Lunges

    Min 4 = 10/15 Sit Ups

    This WOD is for at the gym as well as at home workouts.  Pretty straight forward in terms of movements.  Ideally, we are looking to have about 20+ seconds of rest after each movement.  It will start to add up a bit as you get further in to this one.  This is 6 rounds of each movement!  Today is a great day to really focus on your range of motion for each movement.  QUALITY MOVEMENTS vs SPEED.

  3. 05/20/2020

    ANNOUNCEMENT:  Murph heat times are loaded into the Pike 13 App.  Please jump on and secure your spot.  Time slots are running every hour starting at 7:00am with the last class time at noon.   

    ALSO, If you have a db (especially the 5:30am class, please bring it). You will be able to take it back home on Thursday .

    5 x 2:30 Interval

    10 Pull Ups or 6 Bar MU

    20 Alt DB Snatch (50/35)

    Max cal Assault bike in remainder of the 2:30

    Rest 2:30 Between rounds.

    For the pull ups/bar mu, we aren’t looking to spend a ton of time here (45 seconds or so).  So if 10 pull ups are too many, cut the volume down a little.  Same for the bar mu.  Estimated time on the bike should be about 45 seconds to 1 minute.

     

  4. 05/19/2020

    ANNOUNCEMENT:  Murph is right around the corner…..AND WE ARE DOING IT AT THE GYM!!  Stay tuned for more details as we have them.  As of now, we have heat times starting at 7am and going every hour with the last heat at 12:00pm.   Please make plans to join us for the annual Memorial Day Murph.  There will be scaling options for those that are not quite ready to take on 100 pull ups.  We have done plenty of running, push ups and air squats, so we should be ready for those movements.  Having said that, we can/will scale for those that need to.  This WOD is all about celebrating freedom and honoring sacrifice and we think it is even more meaningful at the present time.  

    15 Minute AMRAP

    500 Meter Row

    12 Back Squat (135/95)

    50 Double Unders

    This is one of the ONLY good things about having a capped class of 10.  We are able to program an AMRAP using the rowers!   Pace on the row should be in line with your 2k pace.  What we want to focus on here today is transition time between movements.  The light weight, low volume squats should not be overlooked as these tend to pump the legs up which you will likely feel on the first dozen double unders.  As with any AMRAP, these are good WODS to push yourself a little because the clock is your friend, and unless you’re Chuck Norris, you’re going to finish in 15 minutes!

  5. 05/18/2020

    ANNOUNCEMENT:  WE WILL BE HAVING ALL CLASSES “AT THE GYM” THIS WEEK.  We have expanded class times in the morning to accommodate more people getting through classes. 

    Class times will be:  Morning- 5:30, 6:30. 7:30, 8:30 and 11.  Afternoon- 12:00, 4:30, 5:30, and 6:30

    Class times have been updated in Pike13.  Please review instructions on registering for classes on Pike13 on the home page of our website.  If you are having a hard time registering, please reach out to a Coach.  

    ANOTHER REMINDER TO BE EARLY FOR YOUR CLASS.  ONCE CLASS STARTS, YOU WILL NOT BE ABLE TO JOIN IF YOU ARE LATE.  

    Complete For Time

    5 Rounds

    200 Meter Run

    7 Power Clean (pick load)

    For today, we are looking at a power clean that is going to be on the moderate side in terms of weight.  Being that we have not done much with a heavy barbell, be a little conservative on the load you pick today.   On the heavier side, we are thinking 185 and 125 max for men and women respectively.   We are not necessarily thinking you will link the power cleans and singles are ok.

     

     

  6. 05/16/2020

    AT THE GYM WOD TIMES ARE

    10am and 11am 

    Please bring a barbell and weight with you if you have them.  Especially female bars.  

    5 Rounds

    12 Hang Power Snatch (95/65)(135/95)

    12 Burpee

    50 Meter Run (to rig)

    12 T2B

    50 Meter Run (back to mats)

    For today, we are looking at a weight for the hang power snatch that you can do 12 unbroken if fresh.  You may have to break these in the later rounds, but we are looking to be unbroken with the barbell for as long as you can.  For the burpees, just find a good pace so that after your 12th rep you can transition to your run.  Use the run to recover.  For the T2B, if you are efficient at them, go unbroken.  If not, look to break into sets of 2 or 3 from the start.

     

  7. 05/15/2020

    ANNOUNCEMENT:  Looks like Saturday weather is going to be good enough to hold a couple of classes “at the gym”.  We will be doing a 10am and an 11am.  These classes will be added in Pike for you to preregister for.  Again, we are capped at 10 total participants so please make sure if you are registered, you show up for your class. 

    AGAIN, CLASS TIMES ARE 10 AND 11. NO OTHER CLASS TIMES FOR SATURDAY.  

    If you plan to be at class on Saturday and have a barbell and plates, bring them.  Also it would be good for us to know if you plan to bring those items so we can plan what we are going to do for the WOD.  Please txt a coach to let us know.

    Ryan 970-397-0045

    Brandon 970-690-9228

    Steve 303-519-4393

    Zoom Link:  https://zoom.us/my/crossfit970

    “WITTMAN”

    7 Rounds

    15 KB Swing (53/35)

    15 Power Clean (95/65)

    15 Box Jumps (24″/20″)

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

    The “Wittman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, February 10, 2011 (110210).

     

  8. 05/14/2020

    ANNOUNCEMENT:  It was really good to see everyone over the last couple of days.  We want to see more (ALL) of you so please keep checking back to see when “at the gym” classes will be held. 

    “At the gym” classes are not happening for the remainder of the week.  However, as of now, we are TENTATIVELY planning to have classes “at the gym” on Saturday.  Same times as last Saturday (7,8,9,10am).  We will have our regular Zoom classes on Thursday and Friday. 

    Zoom Link:  https://zoom.us/my/crossfit970

    16 Min AMRAP

    14 Front Rack Lunges (95/65) or KB/DB Front Rack Lunge

    12 SDHP (95/65) or KB/DB SDHP

    10 HSPU or Hand Release Push Ups

     

  9. 05/13/2020

    ANNOUNCEMENT:  What an awesome first day back to the gym!!  Definitely a crazy weather day.  Hats off to the morning classes….IT WAS COLD!!  Today is another “at the gym” day and the weather is supposed to be nice all day.  We will also be doing a Zoom class at 8:30 today so please join us for that if you are not planning to be in the gym.  Having said that, we will program an “at home” WOD for those who can’t get to the gym.

    Please make sure to keep checking the website and our COVID-19 link for all the latest details.

    Zoom Link: https://zoom.us/my/crossfit970

    “AT THE GYM WOD”

    5 Rounds

    15/10 Cal Assault Bike

    24 DB Hang C&J (50/35)

    +/- 50 Meter Run (from the parking lot to the rig)

    12/8 Pull Ups

    +/- 50 Meter Run (from the rig to the parking lot)

    For today, if you have not been able to do pull ups since we have had to close, please consider doing 8 or less each round.  Normally, 40 pull ups isn’t a big deal when we have been able to do normal volume on the rig.  Please be smart.  You’re going to get a good WOD regardless of how many pull ups you do.  Also, the lack of being on the bike is not going to be an excuse to do less on the bike. Just doesn’t work that way.

    “AT HOME WOD”

    5 Rounds

    200 Meter Run

    24 DB/KB Hang C&J

    12 DB/KB Bent Over Rows