Let’s work on some pull-ups! Check out the following links for some helpful cues before attending class today.
Skill Development: Kipping Pull-Up
WOD: Death By….
On the start of the clock, 1 burpee will be performed in the first minute. On the 2nd minute, 2 burpee’s. On the 3rd minute, 3 burpee’s. This continues until the athlete cannot complete the Rx’d number of burpee’s within the allotted minute.
We would like to wish a VERY Happy Birthday to our very own Vanessa Rodriguez (Aka. Pterodactyl Gainz)! She is always willing to support, lend a hand, and be a great ambassador to our community and we’re extremely proud of her!
Coaches Note: Make sure you roll out tonight/tomorrow before classes. “Fran” is known to leave you pretty sore!
Strength: 3 Rounds
A1) Wtd. Dip x 8 Reps
A2) Bent-Over Row x 8 Reps (DB’s)
A3) MB Slams x 10
-Rest 30s b/w each.
WOD: For Time
Strength: Front Squat
Pull-Ups (Scale: Jumping Pull-Ups/Ring Rows)
WOD: 5 Rounds For Time “Pain Train”
5 Burpee Box Jumps (30/24″)
25y Sled Push (250,160)
Looking for something to do this weekend? Be sure to go check out our athletes at Girls Gone Rx competition held at CrossFit Eminence this Saturday! Follow the link for more information. Best of luck to all the athletes!
First, let me say how proud I am of every athlete thus far…It’s been truly amazing to see the energy and attitude you all have maintained.
As for today (Thursday) it will serve as a recovery and mobility day to help us continue our trend of leaving the gym healthy. You’ll get plenty of movement and sweat I guarantee but I want to prepare our bodies for the final test of the wee on Friday.
I hope regardless of it being a recovery focused day we have just as great of attendance as we’ve had this week!
See you tomorrow,
The CrossFit Total is here to see how our strength has grown! Check out this article by Mark Rippetoe describing the benefits of the total and what it means to athletes!
WOD: CrossFit Total
-3 Attempts once warmed up at each lift. Thats it!
Have you heard about our new Foundations Structure? Head over to the website through this link and check out how we can bring your friends and family into our community!
Have you had a chance to meet Coach Bobby? Not only is he a newly certified Strength and Conditioning Specialist, he is also signed up to take his CrossFit Level 1 in later October! We’re definitely excited and anxious to get him involved with all the athletes and add his knowledge to our growth and programming.
Skills: Running Drills
WOD: 1-Mile Run
A1) Goblet Squat and Hold x 30s (Upright Torso)
A2) Broad Jump x 5 Reps
3 Rounds; Not for time or Load. Get ready for tomorrow!
Be sure to check out our CrossFit blog post regarding today and the Testers Week!
A) Establish 1-Rep Power Clean (Class Tester counts)
B) Power Snatch + Snatch Balance (Building)
C1) Single Leg RDL x 12 ea.
C2) Single Arm OH Step-Ups x 12 ea.
3 Rounds; 1 Minute Rests
It's our primary goal to help you look, feel and perform better.
5450 Wadsworth Bypass
Arvada CO 80002