1. 05/12/2020

    ANNOUNCEMENT:  We are so excited to see so many of you over the next couple of days as we welcome you back to the gym for the next two days of “at the gym” classes.  Please click on the COVID-19 button on our website for all of the details.  

    FOR TODAY, IF YOU HAVE THE FOLLOWING EQUIPMENT, BRING IT WITH YOU TO THE GYM.  

    AbMat (for todays WOD)  50 and/or 35lb Dumbbell (we will need these for Wednesdays WOD)

     

    Complete For Time:

    “The Longest Mile”

    4 Rounds For Time

    10 Burpees

    100 Meter Run

    10 Air Squats

    100 Meter Run

    10 Push Ups

    100 Meter Run

    10 Sit Ups

    100 Meter Run

    This one is pretty straight forward.  Pick a pace and stick with it throughout the 4 rounds.  Whatever is left in the tank, use it in the last round!!

  2. 05/11/2020

    ANNOUNCEMENT:  We will be having TWO DAYS OF WODS AT THE GYM THIS WEEK.  Tuesday and Wednesday will be “at the gym day” with our regular class schedule.  We will be adding a 6:30AM class to our regular class schedule for TUESDAY and WEDNESDAY.   We will be holding these workouts OUTSIDE for all class times as the weather will be nice enough to do that.  We will likely not be holding Zoom WODS for those days.  We will keep you posted.   Please check the website and social media for any additional details.

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

    Complete For Time:

    50-40-30-20-10

    Wall Balls (20/14)(10’/9’)

    Double Unders

    For today, in the beginning rounds, take the breaks on the wall ball as you feel necessary.  We suggest if  wall ball isn’t an efficient movement for you, think about breaking the 50 and 40 into 3 sets.  Consider 20-16-14 and 17-13-10 as a suggestions.   For the rounds of 30 and 20, consider 2 sets.  17-13 and 12-8 are considerations.  Look to do your double Unders unbroken throughout.

  3. 05/09/2020

    Lets do this!!  On behalf of the owners and coaches, we are so EXCITED to have you back to the gym!!!  Class times are: 7:00, 8:00, 9:00, and 10:00.  There is still room in the classes, but you need to preregister to show up.  If you are having issues, please text Steve (303-519-4393) Ryan (970-397-0045) or Brandon (970-690-9228).

    5 x 3:00 Intervals

    10/15 T2B

    200ish Meter Run

    Max Cals on Rower for remainder

    Rest 3:00 Between Rounds.

    Its been a little bit since we have been on the rig.  Lets see how you feel during warm up and go from there on reps for the T2B.  We are programming this as 10 for RX and 15 for RX+.

    Please make sure to show up early for your class and bring your water bottle!!!  Can’t wait to see you!

     

  4. 05/08/2020

    6 Rounds For Time

    24 Air Squats

    24 Push-Ups

    24 Walking Lunges

    400 meter Run

    This is a workout designed to challenge your bodyweight strength and your cardiovascular endurance. You should be moving fast and breathing heavily for the majority of the WOD. This workout should feel a little too long, like it should have only been 4 rounds—not 6. Round 6 should be a sprint, time to cash out.

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

    We will also be posting how to create an account through Pike so that you are able to sign up for Saturday classes. Please make sure to look on the main page on our website for more information.

  5. 05/07/2020

    ANNOUNCEMENT:  This is a big one so please read carefully.  WE WILL BE OPEN FOR CLASS THIS SATURDAY!  We have been given clearance by Larimer County to hold outdoor workouts in groups of 10 or less.  WITH NO FACE COVERING required.  You will need a face covering to enter the building as our coaches will be taking your temp in close proximity.  Please refer to our COVID 19 tab to review what to expect.  We have not updated this yet in terms of the outdoor class.  So this is the update: 

    We will still not be asking for equipment back.  There is PLENTY of stuff we can program without a barbell.  We do plan to use the Assault Bikes and Rowers.  We are also very fortunate that we have access to a rig outside.  We will be using it as well.  The only difference in protocol from the reopening plan we have outlined is instead of a 10×10 square inside the building, you will be outside on a numbered stall mat.  

    We will provide spray bottles to use to sanitize the equipment.  The chemical we are using needs to stay on the equipment and stall mat for 3 minutes before wiping down in order to be effective.  

    PLEASE BRING YOUR OWN TOWEL AND WATER BOTTLE as you will not have access to the water fountains in the gym.  You can also buy a Kill Cliff or Fitade while you’re in line to get your temp checked if that is something you would like.  Just bring it with you to the check in table and the Coach will mark you down for it.  

    Saturday class times will be 7, 8, 9 and 10am.  You will have to preregister on Pike13 for your class.  We are still working out final details on the registration process.  We will get step by step instructions out to you ASAP.  YOU WILL NOT BE ALLOWED TO WORKOUT IF YOU ARE NOT SIGNED UP FOR CLASS.  

    As in any case, if you do not feel you are ready or you don’t feel safe coming to class, please know that’s ok.  We will be ready for you when you are ready for us.  

    We are so excited about this!!!!!  The Coaches have worked so hard on plans to bring you back!!!  With that said, please please please be patient with us as we work some of the bugs out this first day.  Also, please show up if you register for class.  The spot you take could be someone else’s and we want to serve as many of you as we can.  

    Please be a little early for class so we can get through everything in an hour.

    Complete For Time:

    50-40-30-20-10

    Deadlift (95/65) or (135/95) or as close as you can get OR use a DB or KB with evenly split reps.

    Abmat Sit Ups

  6. 05/06/2020

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

    Complete For Total Time and Reps:

    5 Minutes Max Rep KB Snatch (53/35)

    Immediately Into

    3 Rounds

    200 Meter Run

    50 Double Unders

    For today, lets push to get as many reps as possible with the KB snatch.   Switch arms as often as you would like but try to do the same number of reps for each arm.  Instead of taking long breaks, switch hands and break when you absolutely need to.  Once the 5 minutes up, take off on that first 200 meter run.  This 3 rounder should be a sprint push.  This might prove to be a little bit more of a challenge after the KB snatch, so this is where you need to dig deep!!

  7. 05/05/2020

    HAPPY CINCO DE MAYO!!!!

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

    ”THE ANGRY MEXICAN”

    20 Minute AMRAP

    5 Box Jump (30”/24”) or (24”/20”)

    5 HSPU or Hand Release Push Ups

    5 Power Clean (135/95) or a weight close to that.  OR 10 total DB/KB Power Clean

    5 KB Thrusters Right Arm (53/35) or DB Thruster

    5 KB Thruster Left Arm (53/35) or DB Thruster

    “The Angry Mexican” WOD was first posted by New Species CrossFit (Royal Oak, MI, USA) as their workout of the day for Cinco De Mayo in 2012 (May 5, 2012).

     

     

  8. 05/04/2020

    ANNOUNCEMENT:  Please review our COVID-19 link for the most up to date info.  Lots of changes which we have highlighted for you.   

    May The 4th Be With You

    “Puke Skywalker”

    20 Rounds

    100 Meter Run

    8 Burpee

    8 Goblet Squat (53/35)

    Great one to start off the week!   Consistent pace is the key to this one.  If you have some left in the tank towards the end, then push pace at that point.  Quick warm up to get the squat muscles ready and then lets get after it.