Blog

  1. 02/27/2023

    THIS IS THE FINAL WEEK OF THE 2023 CROSSFIT OPEN.  WE HAVE SO MANY ATHLETES IN A GREAT SPOT TO MOVE ON TO EITHER QUARTER FINALS OR AGE GROUP QUARTERFINALS.  IT HAS BEEN A REALLY FUN 2 WEEKS AND THE ENERGY ON SATURDAY MORNINGS HAS BEEN AMAZING.  EVERYONE THAT HAS PARTICIPATED HAS DONE SUCH AN AWESOME JOB AND WE COULDN’T BE MORE PROUD.

    FOR THIS LAST SATURDAY, WE WILL HAVE A LIVE DJ THAT HAS DONE SEVERAL CROSSFIT EVENTS.  WE WILL ALSO HAVE A FOOD TRUCK.  THE FOOD TRUCK IS BEING CO-SPONSORED BY ROOF SOURCE AND EWING-LEAVITT INSURANCE.   SO….THE FOOD IS FREE….SORT OF.  WE ARE ASKING FOR DONATIONS FOR THE GREYSON PROJECT AS AN EXCHANGE FOR YOUR BREAKFAST.   ANY AMOUNT IS OK, WE JUST WANT TO BRING IN AS MUCH AS WE CAN!

    EVEN IF YOU ARE NOT PARTICIPATING IN THE OPEN, PLEASE COME AND JOIN US ON SATURDAY TO CHEER ON THE ATHLETES AND ENJOY SOME GOOD MUSIC AND FOOD.

    Complete For Time

    4 x 5:00 Sets

    10 Double DB Push Press (should be on the heavier side) or Deficit HSPU (4”/2”)

    20 Back Squat (95/65)(135/95)

     

  2. 02/24/2023

    Complete For Time

    100 Wall Ball (20/14)(10’/9′)
    100 Lat Sit Ups
    50 Power Snatch (115/75)
    Partition As You Want
    18 Minute Time Cap
    Open Participants 
    4 Rounds Not For Time
    20/17 Cal C2 Bike
    4 Shuttle Runs
    8 Goblet Squats (53/35)
    4 Burpee Pull Ups
    Rest 2 Min Between Rounds
    Then Thruster Work
    Build up to a good opening weight.

  3. 02/23/2023

    Complete For Total Time

    2,000 Meter C2 Bike Buy In

    Right Into

    4 Rounds

    20/17 Cal Row

    20 Russian KB Swing (53/35)

    20 Air Squats

    Rest 3 Min Between Rounds

  4. 02/22/2023

    Complete For Time

    1.2.3.4.5.6.7.8.9.10

    Power Clean (95/65)(155/105)

    Bar Facing Burpee

    30 Double Unders Between Rounds

  5. 02/21/2023

    10 Minute AMRAP

    8 C2B Pull Ups

    10 OHS (95/65)(135/95)

    12 Box Jumps (24”/20”)

    Rest 3 Minutes

    10 Minute E2MOM

    3 Reps Front Squat

    Increase weight each round building up to no more than 80% of your 1 Rep Max

  6. 02/20/2023

    As a reminder for those doing the Open, scores are due by 6:00PM on Monday.

    For anyone wanting to redo (or do) an Open workout, the gym will be available on Mondays through the remainder of Open at 7:30-8:30am as well as 1:00-4:00.  THERE WILL BE NO OPEN WORKOUTS DONE DURING REGULAR CLASS TIMES.

    Complete For Time

    5 Rounds

    20/17 Cal Bike

    10 DB Strict Press or 10/15 HSPU

    10 Deadlift (225/155)(275/185)

     

  7. 02/17/202

    For those doing the Open, the Google doc for heat sign ups is available through the announcement section of WODify.

    Heat times are running every 20 minutes and will start on time with no exceptions.   Theme for this week is Show your love for 970.  Show your CrossFit970 spirit!

     

    10 Rounds
    5 Hang Power Clean (95/65)(135/95)
    8 Back Squat (95/65)(135/95)
    3 Wall Walks
    23 Min Cap
    OPEN COMPTITORS
    5 Rounds
    15/12 Cal C2 Bike
    5 Power Cleans **
    10 KB Swing (53/35)
    12 Air Squat
    3 Strict Pull Ups
    Rest 2 Min Between Rounds
    ** 95/65, 115/75, 135/95, 155/105, 95/65

     

  8. 02/16/2023

    Let the CrossFit Competition Season get underway!!  The first WOD of the 2022 CrossFit Open will be announced at 1:00pm.   You can watch the live announcement at  http://Games.crossfit.com

    Be on the lookout for an email with a Google doc for heat time registration.

    To give you a heads up as to how our next three weeks will look in terms of programming etc..

    As you experienced so far this week, we will hit it hard Monday-Wednesday with WODS that are intended to be high intensity, but with relatively low volume and lighter loads.

    Thursday will be an “active recovery” day for those doing the Open but it will be WODS that CAN be pushed for those that are NOT doing the Open.

    Friday will have two different WODS. One for those NOT competing and one for those that are.   The WOD for those competing will have components of the Open WOD in a blended format that will likely look like 3-5 Rounds NOT FOR TIME with a rest break after each round.  The goal is to experience the movements while starting at light intensity and increasing intensity in the middle rounds and backing off on the last round.  We want to get the body primed and ready for the Open WOD.

    For those NOT doing the Open, expect a typical CrossFit970 Friday WOD.

    21 Minutes For Max Calories

    Every 3 Minutes Switch Stations

    1. Row

    2. C2 Bike

    3.  Ski

    4. Assault Bike

    5. Assault Runner

    6. Row

    7.  Echo Bike

    This is 3 Minutes at each station.  Read that again and pace accordingly.

  9. 02/15/2023

    The First Theme of the 2023 CrossFit Open is:

    SHOW YOUR LOVE FOR 970!!  You can do this by wearing your CrossFit970 gear!  

    You can also win points for your team by donating to the Larimer County Food Bank.  Please bring you non-perishable food with you to drop in your teams box!  Not participating in the 970 Open?  (Why not?!?) y0u can still bring food in to donate!  

     

    Complete For Time (Last done 02-23-22)

    21-15-9

    Bar Facing Burpees

    Push Press (95/65)

    Rest 2 Minutes

    21-15-9

    SDHP (95/65)

    Box Step Ups (24”/20”)

    Rest 2 Minutes

    21-15-9

    Cal Bike

    Front Squat (95/65)