1. 12/07/2018

    Pearl Harbor Day

    The attack on Pearl Harbor was a surprise military strike by the Imperial Japanese Navy Air Service against the United States naval base at Pearl Harbor, Hawaii Territory, on the morning of December 7, 1941. The attack, also known as the Battle of Pearl Harbor, led to the United States’ entry into World War II.

    Complete For Time

    12 Ring Dips

    7 Power Cleans (165/105)

    41 Double Unders

    12 Ring Dips

    7 Back Squats (165/105)

    41 Double Unders

    12 Ring Dips

    7 Shoulder to Overhead (165/105)

    41 Double Unders

    Our WOD for today will have several options.  For the ring dips, if you can do them without a band, but the 36 is just too much, do 6-8 per round.  You can use a box or a bench to do your dips or band up accordingly.  For those that can do muscle ups, use the high rings for your ring dips and perform a muscle up to begin your ring row reps.  Each muscle up you do counts as a ring dip.

    Our RX+ option today will be TWO Rounds instead of ONE.  This can be done even of you are scaling weights or movements.  

    RX ++  Will be done with barbell weights at 205/145.  You MUST do TWO ROUNDS if you are going with ANY load above the RX weights. 

    Please choose your weights accordingly.  The limiting factor for most will be the Shoulder to Overhead, so pick a weight that will be on the heavy side for the Shoulder To Overhead movement.

     

  2. 12/06/2018

    18 Minute AMRAP

    25 Plate Ground to Over-Head (45lbs/25 lbs)

    20 Foot Handstand Walk (40 Foot Bear Crawl)

    15 Plyo Push-Ups

    10 Pistols

    *If you are able to handstand walk, try to work on this skill during the workout. If you are unable to handstand walk, substitute that with bear crawls. Plyo push-ups are performed with both hands coming off the ground before extension. Regular push-ups will serve as a substitute for the plyo push-ups. Everyone will attempt a form of pistols or one-legged squats. See your coach if you need to use a band and the cage, just the cage or squat to a box.

  3. 12/05/2018

    ANNOUNCEMENT: This week will be the first week of the new 5:30am and 6:30am classes. We will also be starting our 8:30am class that will ONLY be on Monday, Wednesday and Friday. ALL OTHER CLASS TIMES ARE THE SAME.

    Complete For Time

    5 Rounds

    5 Cleans (135/95)(185/125)

    10/15 Pull Ups

    Classic couplet of lifting and gymnastics.  Based on the low volume of the cleans, this weight should be on the moderate side of heavy for you today.  The volume in this WOD will come with the pull ups.  Jumping pull ups, banded pull ups, or any combination is ok for scaled options.  The key is to be able to move through the pull ups without long rest breaks.

    Gentle reminder to take care of your hands every day.  Shaving down the callouses will substantially help to prevent tears from high volume rig work.

  4. 12/04/2018

    ANNOUNCEMENT: This week will be the first week of the new 5:30am and 6:30am classes. We will also be starting our 8:30am class that will ONLY be on Monday, Wednesday and Friday. ALL OTHER CLASS TIMES ARE THE SAME.

    18-15-12-9-6-3

    KB Thruster (53/35)

    KB Snatch (53/35)

    KB Sit Ups (53/35)

    The thrusters and snatch movements are to be done as total reps (not each arm).  This WOD allows for quick transitions from movement to movement especially as the reps go down.  Try to push yourself by going unbroken on the rounds of 9-6 and 3 (or the whole WOD if possible!!).

  5. 12/03/2018

    ANNOUNCEMENT:  Today will be the first day of the new 5:30am and 6:30am classes.  We will also be starting our 8:30am class that will ONLY be on Monday, Wednesday and Friday.  ALL OTHER CLASS TIMES ARE THE SAME.  

    The winners of the Crossroads Physical Therapy drawing are Mitch Harty and Selena Gordon.  Your bag of goodies is waiting for you at the gym.  

    Complete For Time

    45/40 Cal Row

    60 Double Unders

    30 Power Snatch (75/55)

    60 Double Unders

    30 Toes To Bar

    60 Double Unders

    30 Power Snatch (75/55)

    60 Double Unders

    15/12 Cal Row

  6. 11/30/2018

    ThanksGIVING WOD

    Hope Lives 30 for 30

    Today, our CrossFit community comes together to offer our thoughts, prayers and support for another community.   Those who’s lives have been forever changed with the diagnosis of breast cancer.   Our WOD today and the funds we raise are a very small gesture on our behalf to those impacted with this disease.

    Your donation is going to Hope Lives!  The Hope Lives organization was founded in 2001 by breast cancer survivor, Lydia Dody a Ft. Collins businesswoman.  Today, Hope Lives is in its 18th year of provide services and products that help manage the physical and emotional side effects of breast cancer treatment.

    We want to say thank you to everyone participating and donating today.  We are truly blessed to be surrounded by such an amazing group of people.

    30 Min AMRepsAP

    Burpees

    In teams of two, do as many burpees in 30 minutes as you can.  You can do this however you want.   Two people can be working at a time and you can take rest breaks if/when you need them.  All we ask (expect) is you complete a FULL RANGE OF MOTION burpee each and every rep.

     

  7. 11/29/2018

    ANNOUNCEMENT:  Don’t forget our last class on Friday will be at 4:30PM.  If you haven’t already, round up your partner for the 30 for 30 WOD.  Open House will run from 6:30-9:00PM.  Make sure you are tuned in to our social media sites for info about special promos running ONLY at the Open House.   We hope to see everyone there!! 

    20 Minute EMOM (Every Minute On The Minute)

    Minute 1 = 14 Alternating Leg Goblet Lunge (35/26)(53/35)

    Minute 2 = 14 KB Swing (35/26)(53/35)

    Minute 3 = 14 Box Jumps (20″/16″)(24″/20″)

    Minute 4 = 100/200 Meter Run

    Minute 5 = Rest

    For today, we are looking to do some recovery movements in this EMOM.  With that said, this EMOM is one where you can get out of it what you put into it.  If you need some active recovery, the RX option will be good for you as it will keep you moving with less output required.  The RX+ option will be more of a challenge to complete the work within the minute.  We are OK to use the full minute of work for each movement as there is a built in rest break after every 4 minutes.

  8. 11/28/2018

    5 Rounds For Time

    5 Power Snatch (115/75)(135/95)

    15 Lat Sit Ups (20/14)

    5 Chest To Bar Pull Ups/Bar Muscle Ups

    Your snatch weight today should be a weight you can cycle for 5 reps if fresh.  We would prefer no singles today for the barbell movement as we want to keep the intensity level a little bit higher.  For the chest to bar, band up as necessary to be able to go through the full range of motion by touching your chest to the bar.  If further scaling is necessary we can do ring rows with a more horizontal body position under the rings.

     

     

  9. 11/27/2018

    ANNOUNCEMENT:  We have a pre-order sheet on the whiteboard for Pure Spectrum products.  These will be at a discount for the Open House and your order needs to be in by the end of the day Wednesday to get the discounted price.  Your order will be available to pick up at the Open House.   

    RX (500/400 Meter Row) RX+(1,000/800 Meter Row)

    Then Immediately Into

    12 Minute AMRAP

    30 Double Unders

    2 Power Cleans (155/115)(205/145)

    30 Double Unders

    2 Rope Climbs

    For the power cleans, the weight should be on the lower end of heavy for you.  Pick a weight that will challenge you, but that you won’t fail at.  Scaling option for rope climbs will be seated rope climbs.    The challenge for this WOD will be in recovering quickly from the row as the movements in the AMRAP require the same muscles we taxed on the rower.  Row at a steady pace for this one so you can get off the rower and get right to work on your first set of double unders.  There will be two scores for this WOD.  Total time to complete and total rounds of reps of the AMRAP.