CrossFit: November 30th, 2015

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We’d like to thank our community for helping us donate 141lbs of food to the Arvada Community Food Bank this past week! Stay tuned this week for our next community fundraiser for the upcoming holiday.

-CrossOver Activation Series
-“Just Hanging Around” x 3 Minute Accumulation
In the event the athlete loses scapular engagement OR drops, they must perform 5 Walk N Turn-Outs + 10 Supermans before returning to the bar.

A) 20 Minute Alternating EMOM

  1. ME Chin-Ups (6+ Rep Scale) 2231 Tempo
  2. Seated DB Z-Press x 6-8 Repetitions
  3. DB Bent-Over Row x 6-8 Repetitions 2231
  4. MB Sit-Ups x 10

B) 3 Attempts at ME Unbroken Double Unders (Double/Single Combinations are allowed)

C) CrossOver Recovery Series

CrossFit: November 25, 2015

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We hope everyone enjoys todays workout in preparation for tomorrows FEAST!

WOD: “Lumberjack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

-We will have a scale for the 400m run depending on the weather. You must use the same bar for Deadlift and Overhead Squat…yes, you can remove weight mid-WOD.

CrossFit: November 23, 2015

It’s Thanksgiving Week! Don’t forget about our amended schedule this Wednesday-Friday. In addition, don’t forget we are still accepting donations to bring to the Arvada Community Food Bank by Wednesday afternoon. We had an awesome amount of donations in the last couple of weeks and thank you to all who have participated thus far.

Strength: APRE-3 Back Squat (Last week!)

WOD: 3 Rounds; Rest 1 Minute Between Rounds

15 Thrusters 95/65
15 Pull-Ups (Scales: Jumping OR Ring Rows)

CrossFit: November 20th, 2015

Be sure to check out the upcoming schedule changes through the holidays!

ROM-WOD: 4 Rounds for Quality

R/L Posterior Chain Floss 10 x 10s Holds Ea.
1 Minute Goblet Squat Hold (KB)
Banded Front Rack Hold x 30s ea. Arm

Strength: Every 90s x 12 Minutes (8 Rounds)
3 Thrusters

Gymnastics: 5 Rounds For Form

5 Strict Toes 2 Bar
-Break as long as needed to do Unbroken sets of 5 for 25 Reps. Focus on Controlled descent and proper grip.



Holiday Hours for FAST/CrossFit LTP

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With the upcoming holidays (Thanksgiving and Christmas) we’d like to let oyu know of a few schedule changes that will be taking place. If the day is not listed then there is no change to that days schedule. Please make sure to check the online schedule to verify classes.

Thanksgiving Week: Wed November 25th – NO 6:30pm Classes
Thanksgiving Day 8:30am Workout: Free, Bring Friends and Family,
Friday 8:30 Adult Performance and Crossfit, Open Gym 8 – Noon. No other classes.
Saturday 8:30 and 9:30 classes

Christmas Week:
Thursday 8:30am, Adult Performance and Crossfit, and Open Gym 8-Noon.
Friday Christmast Day – No Classes
Saturday 8:30 and 9:30