Small group today, got to love Spring Break!
WOD
21-15-9
Deadlifts
Pull-ups
3 Laps

Let's pull it together people.

Today we thought we would compare ourselves with other crossfitters.
We choose the WOD from front range.

10 Hang Power Cleans
20 Wall Ball

5 Rounds

We also had Derek grace us with his presence today!! He made a fine addition
to class!! Thanks Derek!

It's only 1 minute

How is it that 60 seconds can either be the longest minute of your life or the shortest? If it's one minute of pull-ups or one minute of rest...that's how!

WOD
1 minute of Work
1 minute of Rest
3 Rounds

Wall Ball
Pull ups
Kettle Bell Swings
Front and Back Thrusters

We had a huge class today. Thank you to everyone who came and nice job fitting everything into the room.

PS...I was told to name this one..."The Becky"
I don't know if I should be offended or flattered.

Talk about Quads

Sorry for not posting the workout yesterday. We were digging out!
WOD
2 rounds
1000 Row
50 Double Unders...no sub.
50 WallBalls

Nemesis

So what is the one exercise that if it comes up in a workout you are screwed? For many athletes it is the OHS. This move is so technique driven it just doesn't matter how strong you are. If you do it wrong, there is no way that weight is staying above your head. Your core, I mean stomach and back here people (not abs), has to be rock solid. After a good session of OHSing if your "ABS" aren't sore, then you are not doing it right. If OHS is the one thing you never want to see in a workout you should absolutely be greasing the grove on that thing at least once a week. As they say..."Find what scares you and make it your B*tch."

WOD
5 Rounds of
5 Thrusters
10 OHS
2 Laps

Landmines and Lawnmowers

It is always fun to throw in a new exercise that most have not seen before.

Today it was Landmines and Lawnmowers. (No, not like when you are dancing...) Two great, explosive moves that help with hip function. Your arms will fail long before the legs, so use those hips to their full potential.

WOD
3 Rounds of
1 minute stations with 15 seconds rest

Landmines
Lawnmowers
Burpees
Box Jumps
Plank Rows

Monday March 23rd

Again with "Where the Boys are!!!"

Not that I am complaining!! But would still like to see some ladies
represent!! It is not a bad view ladies!!

AMRAP 20 MIN

25 SDLHP
25 BURPEE BOX JUMPS
400 M RUN

Good times were had by all!!

Shannon is famous! This picture courtsey of the Denver Post. If you would like to check out the link, here it is (WFS) http://www.denverpost.com/fitness/ci_11967344

Also:

I am thinking of adding a 5pm class to the schedule for Mondays and Wednesdays. Would anyone be interested?

Use the Buddy System

Saturday morning is upon us. Why not get the day started with a workout? Better yet, why don't I make it easy on you and give you a partner for the workout? Fair enough! Here is the deal...

WOD
4 Laps on Track...Girl teams carry 25 lbs plate, Boys carry 45 lbs plate.
21-15-9
Burpees
Lunges on each leg

One person is working while the other is resting.

Strong work everyone and thanks for making it to class. What was everyone elses excuse? Didn't we already cover those?

"Don't start with me, I'm having a Bad day."

Well great, I guess that means we're doing lunges. No better way to cure a bad attitude than to sweat it out. Let it all go, give yourself up to the workout, put in everything you have and the day is sure to turn around. And if it doesn't...at least you got a hell of a workout!

WOD

20 minutes AMRAP

5 Push Press

10 SDHP

15 Lunge steps

THEN

Plank walk the length of the gym and back x 2