WOD 12/1/2010

Here's a pic of Angie bustin' Charlie's ass

Daily WOD
“Angie”
100 pullups
100 Pushups
100 Sit-up
100 Squats

Complete all reps before moving on to the next exercise.

Strength Class

A. Shoulder Press 75%x5, 85%x3, 95%x1+ Rest 3 to 5 minutes
B1. Bent over Rows 3x7 @41x1
B2. Weighted side bends 3x15

Strength WOD
“Burpee Helen”
3 Rounds
35 Burpees
21 KB Swings
12 Pullups

Skills Class
KB Swings and Variants
KB Snatch
KB Clean and Jerk
Pullups

Wod 10 minute Cutoff
100 KB Swings for time

DAILY WOD

Joel: 19:39

Arnold: 20:30

Barron: 22:34

Tara: 27:08

Wade: 27:22

Troy: 29:06

Jeff: 29:51

Justin: 32:12

JZ: 38:15

(Kelly): 17:31

(Peggy): 17:57

(Jarah): 21:14

(Laurie): 22:19

(Kim): 25:03

(Robyn): 25:11

(Betsy): 25:26

(Charlie): 26:01

(Barbie): 27:28

(Fran): 27:35

(Carrie): 28:12

(KJ): 28:16

STRENGTH CLASS

Jeremy

Adam

Mike

Chappy

Ian

Kyle

SKILLS CLASS

Leslyn

Austin

Maria

Alex

Jodi

Brian

Deborah

Lean Protein

Around $16 for 1/2lb of cooked/deveined large shrimp and the four Maryland Blue Crab Cakes. There is wheat in the crab cakes but they are top notch and all meat. Not the cheapest meal for one but you know what you would pay if you went out and had the same thing. This was an awesome meal...

WOD 11/30/2010

Thanks for visiting with us this week Jeff!

AMRAP in 3 minutes:
3 Power Cleans (155/103)
5 Sit-Thrus
7 Ring Dips
5 rounds, 1 minute rest between rounds. Post total rounds for all 5 rounds.

Barron: 14 2/3

Adam: 13 2/3

Derek: 9 1/3

(Charlie): 20

(Kelly): 19 2/3

(Angelina): 17 2/3

(Jenn C): 15 2/3

(Erlinda): 15 1/3

(Corene): 15

(Johny B): 14 1/3

(Tara): 13 1/3

(Steph): 13

(Wade): 12 2/3

(Jeff N): 12 2/3

(Jeff): 12 2/3

(Robyn): 12 1/3

(Heather): 11 1/3

WOD 11/29/2010

Make sure you guys congratulate Carrie when you see her on getting that damn boot off. All I can say is you guys are in trouble now...

Daily WOD
Work up to 1 RM Thruster

then..

12,10,8,6,4,2
Burpee to Box Jump 24/20
C2B Pullup

Strength Class
A. High bar back squat 75%x5, 85%x3, 95%x1+
B1. Bench press 54321x2 10 seconds between rep rounds
B2. Up-Right rows 3x10

100m x 10 rest 90 seconds

Skills Class
Sumo Deadlift
Sumo Deadlift High Pull
Pullup
Kipping Pullup
STS

AMRAP 6 Minutes
16 STS
10 SDLHP
8 Pullups

DAILY WOD
Name: Thruster Wt / Time
Marc: 210# / 7:07
Wade: 205# / 9:22
John C: 185# / 9:26
Joel: 165# / 7:31
JZ: 165# / 11:23
John: 155# / 6:47
Tara: 105#/10:12
(Justin): 155#/9:32
(Jeff): 140# / 10:23
(Jen B): 87# / 8:50
(Erlinda): 85# / 8:44
(Kelly): 83# / 7:25
(Peggy): 83# / 9:43
(Carrie): 83#/9:43
(Betsy): 80# / 8:54
(Angelina): 75# / 6:55
(Kim): 75# / 8:39
(Fran): 75# / 8:35
(Jarah): 63# / 7:35

STRENGTH CLASS
Adam
Jeremy
Kyle
Johny

SKILLS CLASS
Robyn
Deborah
Jeremy
Kate
Jodi
Austin
Maria

Turkey Day WOD

Mr. Brent Chapman has graciously volunteered to host a Turkey Day WOD for all of you that are absolutely and completely sick. 10-11:30AM Thanksgiving day. See you there, unless your family will tear you a new one if you even think about it in which case please remain safely at home.

WOD 11/24/2010

Strength Class Craziness

Daily WOD
Taballa
Tabata Intervals of:
1/2 Moons (20/12)
1 Minute Rest
Push-Press (20/12)
1 Minute Rest
STS (20/12)
1 Minute Rest
Med-Ball Burpees (20/12)

Strength Class
A. Shoulder press 70%x3, 80%x3, 90%x3+ @ 30x1 rest 3 minutes
B1. Supinated ring pull-ups 3x AMRAP
B2. Weighted db step ups 3x10

Strength WOD
4 Rounds
Max Unbroken Deadlifts @ XOXO Not slower than 1010 tempo!
Then sprint 40 meters
rest 4 minutes

Skills Class
Overhead Squat
Press Variants
KTE
STS

4 Rounds
4 KTE
10 STS
20 Squats

Got a Refrigerator?

Hey all, Marc wanted me to post up and see if anyone has a refrigerator they would like to unload for the new suite next door. If so, please see Marc about it.

Thanks!

WOD 11/23/2010

Don't forget we have 6AM class every Tuesday/Thursday. If you come, you can train with THIS GUY!

20min AMRAP:
2 Heavy Deadlifts (You choose the weight)
8 Pushups
12 Stationary Lunges
8 Ring Rows

Name: DL# / Rounds

Arnold: 275# / 16 1/4

G: 225# / 16 1/4

Laurie: 95# / 13

Tara: 175# / 12 1/2

Tim: 135# / 11 1/2

Jen C: 135# / 11

Jeff: 205# / 9 1/2

(Jarah): 113# / 15 1/2

(Maria): 105# / 14 1/2

(KJ): 135# / 10 3/4

(Steph): 105# / 9 1/4

Holiday Closure

All,

We will be closed for regular schedule Thursday, Friday and Saturday of this week. There will be a Strength Class during the regular time on Friday from 12-1:30 as well as Open Gym during that time. Happy Thanksgiving!

CFL Staff

WOD 11/22/2010

Lotta the ladies sure are getting strong around here...

Daily WOD
Press 4X5

then...
4 Rounds:
12 Pullups
20 Wall Balls
12 Pushups

Strength Class
A. High bar back Squat 70%x3, 80%x3, 90%x3+ @30x1 3 minute rest
B1. Plyo-Pushups 3x10 XOXO 2 minute rest
B2. Toes to bar 3 second negatives 3x3-5 3 minute rest

Strength WOD
AMRAP in 30 seconds hang power cleans 90 seconds rest. 10 cycles. Score is total number of reps performed. Choose a weight you can work at continuously.

Skills Class
KB Swings
KB Snatch
KB C&J
Rowing
Pushups

3 Rounds: 10 minute Cut off
15 KB Swings
10 Pushups
15 Air Squats

DAILY WOD

Name: Press Wt / Time

Arnold: 115# / 8:21

Wade: 145# / 9:52

Justin: 105# / 10:31

Jenn C: 70# / 12:00

JZ: 115# / 14:10

Jen B: 60# / 14:45

Derek: 115# / 15:57

(Kelly): 70# / 9:50

(Jarah): 48# / 10:09

(Laurie): 65# / 10:56

(Peggy): 55# / 11:35

(Betsy): 48# / 11:54

(Fran): 48# / 13:01

(Nick): 95# / 14:10

STRENGTH CLASS

Erlinda

Joel

Kim

John Kyle

Jeremy

Derek

Ian

SKILLS CLASS

Austin

Jeremy

Robyn

maria

Angelina

Brian

Kate

Jodi

WOD 11/20/2010

Got Strength?

Front Squat
4x5
200m Time Trial

NAME: FRNT SQT WT / 200M TIME

Jason: 255# / 34.75

Adam: 255# / 37.0

Charlie: 254# / 41.0

Fisher: 155# / 38.75

Shay: 155# / 40.17

Terry: 155# / 41.87

Jenn C: 125# / 41.10

Tara: 115# / 39.38

Laurie: 95# / 47.3

Jen B: 85# / 41.69

Maria: 80# / 38.0

Kim: 75# / 46.16

WOD 11/19/2010

Justin brought the pain to this WOD!

Daily WOD
AMRAP in 20 minutes:
7 Squat Cleans (115/75)
400M Run
10 KB Swings (24/16)

Strength Class
A. Deadlift 65%x5, 75%x5, 85%x5+ @31x0 rest 3 minutes
B1. Dead hang Pull-ups 3x AMRAP @XOXO rest 3 minutes
B1.Half moons 3x15 all out effort

Metcon
Run 800, walk 400, run 400, walk 200, run 200, walk 100, run 100, Rest x2
Record Total Time per Round

Skills Class
Turkish Getup
Snatch

DAILY WOD

Tara: 5 1/3

Jenn C: 5

Arnold: 4 2/3

Laurie: 4

JZ: 3 1/3

Matt F: 3 1/3

(Jarah): 4 2/3

(Jeff): 4 2/3

(Kelly): 4 1/3

(Carrie): 4 1/3

(Justin): 4

(Peggy): 3 1/3

STRENGTH CLASS

Jeremy

Kyle

Adam

SKILLS CLASS

Jeff

Jeremy

Leslyn

Jodi

Robyn

WOD 11/18/2010

Nice CrossFit face Jeff!

4x3 per side
Overhead DB or KB Side Lunge
(weight in opposite hand)

3 Rounds:
Max Unbroken Pullups
30 Air Squats

Record Total Time and Total Number of Pullups

Name: Time / # Pull-Ups

Arnold: 3:44 / 49

Marc: 3:20 / 44

Fisher: 3:28 / 37

Tara: 4:02 / 34

Wade: 3:31 / 31

Jenn C: 4:07 / 24

Adam: 3:38 / 22

Corene: 4:37 / 20

(Tim): 4:42 / 29

(Jeff): 4:09 / 26

(Heather): 4:54 / 17

(Steph): 5:17 / 15

WOD 11/17/2010

Happy Birthday Troy!

Daily WOD
44 Magnum "Troy's B-day WOD"

44 Pull-Ups
44 Push-Ups
44 Burpees
44 Air Squats
44 Double Unders
44 Ball Slams

Any order - break up any way you want. Beer provided post 5PM WOD...

Strength Class
A. Shoulder press 65%x5, 75%x5, 85%x5+ @30x1 rest 3 minutes
B1. Split squat 4x7 @31x1 rest 3 minutes in between and then 4 minutes
B2. Planks 3x max hold rest 3 minutes

Strength WOD
Air Squats and KB Swings
2:00 to complete 30 of each
1:45 to complete 25 of each
1:30 to complete 20 of each
1:15 to complete 15 of each
1:00 to complete 10 of each

Skills Class
Pose Running Drills
Rowing
Box Jumps
Step Ups and Variants

Row 500 meters

DAILY WOD

Jon: 10:26

Thunder: 11:25

B-day Boy: 11:49

Arnold: 11:5?

Justin: 12:51

Tara: 13:38

Wade: 13:59

Troy: 17:26

Terry: 19:07

Derek: 19:09

JZ: 19:13

(Jarah): 12:01

(Kelly): 12:42

(Kim): 14:47

(Jen B): 14:49

(Peggy): 14:50

(Charlie): 15:10

(Josh): 15:14

(Carrie): 15:34

(Fran): 15:44

(Barbie): 16:44

(Jeff): 16:47

(KJ): 17:05

(Betsy): 18:23

(Laurie): 18:37

STRENGTH CLASS

Adam

Mike

Kyle

SKILLS CLASS

Jeremy

Robyn

Leslyn

Jodi

Deborah

Factory X Muay Thai & MMA Grand Opening!

Saturday December 4th starting at 10AM we will be holding the Grand Opening for Factory X next store as well as a CFL and Front Range BJJ Open House. Here are some of the things that will be happening:

• Free CrossFit, BJJ & Muay Thai Intros from 10-12PM on the 1/2 hour
• CrossFit Kids class (open for anyone to try free of charge) 11:30-12:30
• Free PT movement screenings by Dr. Tara Fisher
• 2 hour MMA seminar taught by UFC fighter Chris Camozzi from 12-2 - $25 for existing gym members, $100 for non-members/1/2 off if they do a CF/BJJ/CF Intro
• Performance MMA gear giveaways
• 1 hour Muay Thai session give away
  
• Raffle for fight memorabilia signed by Chris Camozzi

We are trying to get this place packed and create some momentum with the opening of the new space so please invite folks you know to come down and participate. It should be a lot of fun. There may be a social from 2-4 with food as well, we'll see.

Thanks for your help!

WOD 11/16/2010

Good to see you Mac!

Power Snatch 10x1

then...

4 Rounds:
10 HSPU's
5 Pistols Right
5 Pistols Left

Name: Time / Snatch Wt

Wade: DNA / 165# - 500 M Row 1:29

Kyle: (6:46) / 155#

Adam: (7:54) / 150#

John: 4:27 / 135#

Marc: (5:27) / 135#

Mac: (5:45) / 125#

Joel: 6:11 / 125#

Tim: (5:23) / 105#

Jeff: (5:08) / 95#

Tara: (6:24) / 87#

Jenn C: (6:38) / 87#

Barbie: (3:35) / 65#

KJ: (4:49) / 65#

Steph: (5:49) / 65#

Erlinda: (5:53) / 65#

Maria: (4:28) / 55#

Heather: (4:16) / 33#

Jarah: (6:21) / DNA

G: (6:16) / DNA

Richie: (9:16) / DNA

OLY CLASS

Charlie

KJ

Laurie

WOD 11/15/2010

Anyone know this guy? I think he's visiting from CF Football...

Daily WOD
Jump Rope for 10 minutes (doubles count for 2, singles for 1)
Rest 1 minute
Step-Ups for 5 minutes (24/20)
Rest 1 minute
KB Snatch for 5 minutes (16/12)
Jumping Pull-Ups for 5 minutes (six inches above standing reach)
Post total reps

Strength Class
TBD

Skills Class
Choose your own adventure. Members who are close to graduation may choose skills to work on. We’ll decide what to cover based on what we have time for.

DAILY WOD

Marc: 1878

Barron: 1719

John: 1406

JZ: 1030

Justin: 1019

(Kelly): 1518

(Steve): 1480

(Jarah): 1372

(Peggy): 1296

(Nick): 1259

(Shay): 1199

(Jenn C): 1061

(Erlinda): 996

(Hal): 945

(Jeff): 798

(Fran): 780

(Carrie): 284

STRENGTH CLASS

Chappy

Jon

Kyle

Jen B

Tara

SKILLS CLASS

Leslyn

Jeremy

Angelina

Dr. Hopp

Austin

Jodi

Debroah

Grass Fed Beef Order

Hi Guys,

I know it's short notice, but if you guys can put another 100+lbs order together thru the gym, I can have it to the gym on Monday 11/29. Bill and I will be heading to UT for the Thanksgiving holiday, so we'll be driving it back.

Grass-fed, grass-finished beef: $5.50/lb
** price is based on a 100# order **
Cuts/individual orders will be sorted by weight, same as last time
Need to have complete order by 11/23 with checks payable to Betsy Phelan

Let me know.

Betsy
303-885-1570

WOD 11/13/2010

What's with the armchair quarterback?

21-18-15
Lateral Burpees
KB Snatch (24/16)
Deads (185/135)

Name: Dead Wt. / Snatch Wt. / Time

Tara: 135# / 16# / 12:01
Jason: 185# / 24kg / 12:11
(Jarah): 83# / 8kg / 10:54
(Jenn C): 135# / 12kg / 12:05
(Terry): 115# / 16kg / 12:31
(Maria): 83# / 10# / 12:47
(Jen B): 135# / 12kg / 13:39
(Fran): 63# / 8kg / 13:52
(Fisher): 145# / 17kg / 16:07
(Jeff): 135# / 12kg / 16:11
(Corene): 133# / 12kg / 16:21

WOD 11/12/2010

Thanks for training with us Gwen!

Daily WOD
Windmills

then...

3 rounds:
20 ball slams
100m run

Strength Class
Full Session Workout
A1. AMRAP -1 Pronated Chins 2 sets 30x1 rest 2 minutes
A2. Front Squat 2 sets 4-6 reps 30x0 tempo
A3. AMRAP -1 Supinated Chins 2 sets 31x2 rest 2 minutes
A4. 12 weighted walking lunges 1010 tempo rest 2 minutes
A5. AMRAP Kipping Pullups (try not to pause at all if you are good at kipping) rest 2 minutes
A6. AMRAP -1 KB Heavy KB Swings rest 5 minutes

The folks who come in at 1:00 will mod this workout to fit in their time.

Skills Class
Press and Variants
Lunges and Variants
Knees to Elbows

3 rounds:
10 Push Press
10 Stationary Backward Lunges
10 KTE if Moding or 4 if not

DAILY WOD

Justin: 2:59

Jarah: 3:33

JZ: 3:41

Laurie: 3:49

Peggy: 3:51

(Carrie): 4:59

Gwen: 5:03

SKILLS CLASS

Leslyn

Brian

Robyn

Jodie

STRENGTH CLASS

Adam

Erlinda

Kyle

Jen B

WOD 11/11/2010

Now that's full extension!

7 Rounds:
7 C&J's (115/75)
10 Box Jumps (24/20)
13 STS (24/16)

Ian: 11:07

Jenn C: 12:57

Tara: 13:29

Arnold: 15:29

Wade: 16:50

Fisher: 21:10

(Erlinda): 13:21

(John): 14:34

(Fran): 15:33

(Tim): 15:53

(Stacy): 16:26

(Corene): 17:56

(Derek): 18:19

(KJ): 18:27

(Barbie): 18:29

OLY CLASS

Charlie

Jason

WOD 11/10/2010

Peggy showing off her new Cons

Daily WOD
Press 8X1

then...

4 rounds:
12 Air Squats
10 weighted DB lunges
6 Dead Hang Pullup

Strength Class
A1. Windmills sets 5 reps per side 4121 tempo rest 2 minutes between sides and before moving on
A2. Perfect Pushups 3 sets AMRAP 3131 rest 2 minutes
A3. Split Squat 2 sets AMRAP -1 per side rest 3 minutes between sides and before moving on

Strength WOD
The Volkswagen
21, 15, 9 reps of:
Bench Press & Pull-Ups

Skills Class
Bench Press
Back Squat
Spotting
Singles and Double Unders

Tabata Double Unders

DAILY WOD

Name: Press Wt / Time

Jason: 155# / 4:29

Barron: 165# / 4:39

Justin: 120# / 5:49

Tara: 80# / 6:47

JZ: 135# / 9:21

(Maria): 53# / 4:30

(Kelly): 85# / 4:44

(Laurie): 72.2# / 5:00

(Jarah): 64# / 5:24

(Fran): 53# / 6:01

(Peggy): 69# / 6:19

(Barbie): 72.2# / 6:54

(Charlie): 195# / 6:59

(Carrie): 69# / 11:18

STRENGTH CLASS

Adam

Kyle

Jill

Joel

Big Mike

Chappy

Kim

SKILLS CLASS

Brian

Robyn

Deb

Leslyn

Angelina

Jeremy

Physical Therapy Sign-up

Only one slot left for this Saturday!

Just wanted to make all of you aware that there is a small, very cute, sign-up board for Tara's services located to the left of the door of the utility room. There are 4 15 minute sessions available. If no one shows for the next appointment or at all that day, good for you!

And, the massage/therapy table is on its way...

Kyle joins the team...

Just wanted to let you guys know that our very own Kyle Thornton will be coming on as a Trainer in Training here at the gym. He will start by taking on the Wednesday night class at 6:30. Kyle is a CrossFit fanatic, has made unreal progress in last year and a half and has a lot of knowledge and training experience to share with everyone.

Please give Kyle your support and respect, we know you will enjoy having him as a Coach!

WOD 11/9/2010

Barbie's first class!

AMRAP in 15 minutes:
5 Plyo Push-Ups (45/25)
10 O-Squats (75/55)
15 DU’s

Name: Rounds

Marc: 13

G: 8

Adam: 7 1/3

John: 7 1/3

Joel: 7

Jenn C: 7

Corene: 5 1/3

(Jarah): 10 1/3

(Wade): 8 2/3

(Erlinda): 7 2/3

(Steph): 7 1/3

(Heather): 7

(Stacy): 6 2/3

(KJ): 6 1/3

(Barbie): 5 2/3

OLY CLASS

Tara

Charlie

Marc's Hunt

Here are some pics I was supposed to post forever ago. This was Marc's 2 week trip into the back country. You can see he did not come back empty handed! I know it took some CrossFit powers to endure out there and bring home that beast. Don't ask me about the first photo - no idea...

Wade does Moab!

Some pics Wade send me - representing CFL in Utah!

WOD 11/8/2010

Nice work today Heather!

Daily WOD
Push Press 4x3
Power Clean 10x1

Strength Class
A. Deadlift 4 sets 3-6 reps rest 6 minutes 5% solution
B. Weighted Ring Dips 3-6 reps 40X0

Strength WOD
Perform 8 rounds for time:
5 Power Snatches 95/65
Row 200 meters

Skills Class
Deadlift
Box Jumps
Step Ups and Variants

Work up to a heavy set of 5 reps with the deadlift if form is good

DAILY WOD

Name: PP / PC

Wade: 195# / 205#

Barron: 195# / 195#

Marc: 175# / 185#

JZ: 135# / 180#

Justin: 125# / 160#

Jenn C: 105# / 120#

Laurie: 95# / 90#

Peggy: 70# / 90#

Kelly: 75# / 85#

Jarah: 65# / 85#

Steph: 65# / 65#

Kim: 55# / 55#

Carrie: 65# / 53#

Heather: 55# / 48#

STRENGTH CLASS

Adam

Kyle

Jen B

Tara

Johny

Ian

Chappy

SKILLS CLASS

Jeremy

Jodi

Robyn

Jeff

Brian

Angelina

CFL, Factory X, Front Range BJJ Holiday Party!

Guys, please mark your calendars for December 18th here at the gym. We will be having a holiday party! Your friends and family are of course welcome. In fact they have to come! Standby for details...

WOD 10/6/2010

Lots of Bear Crawl practice huh Corene!?

"Brenton"
5 rounds:
Bear Crawl 100 FT
Broad Jump 100FT

Wear a vest if you like.

WOD 11/5/2010

Naptime

Daily WOD
Press
5x3

then...
60 Kipping Pullups
120 KB Swings

Break up how you want. 5 Burpees every time you break. Try to do long unbroken sets.

Strength Class
A1. High Bar Back Squat 3 sets 5-7 reps 30x0 tempo rest 3 minutes
A2. One arm pushup 3 sets of 2 reps per side 30x0 rest 3 minutes between arms and 5 minutes before going on to squats.

Strength WOD
Complete 5 rounds for time:
20 yd Bear Crawl
5 Deadlifts 315/205
10 Burpees

Skills Class
Front Rack Position
Frankenstein Squat
Front Squat
Thruster

Every two minutes for 10 minutes perform max unbroken thrusters. Post total reps.

DAILY WOD

Name: Press Wt / KB Wt / Time

John: 105# / 16K / 11:46

Kelly: 75# / 12K / 12:58

Jen C: 82# / 20K / 16:08

Barron: 145# / 16k / 18:05

Jarah: 55# / 12K / 18:08

Peggy: 55# / 12K / 18:27

Arnold: 125# / 24K / 18:57

Laurie: 65# / 16K / 20:19

Carrie: 65# / 8K / 22:42

Justin: 95# / 16K / 23:07

JZ: 115# / 16K / 25:24

STRENGTH CLASS

Jeremy

Corene

Kyle

Fisher

WOD 11/4/2010

Awesome job on your first class Stacy!

1 Mile Run
10-9-8-7-6-5-4-3-2-1
Deads (135/95)
Ring Dips
400M Run
1-2-3-4-5-6-7-8-9-10
Anchored Med Ball Sit-Ups (20/12)
Box Jumps (24/20)
1 Mile Run

Joel: 33:52

Tara: 40:57

Fisher: 51:40

(Fran): 35:44

(Jenn C): 39:10

(Terry): 41:39

(Tim): 43:54

(Don): 44:21

(Stacy C): 46:02

(Wade): 46:43

(Laurie): 36:24 - ST

(Jen B): 24:23 - ST 1/2 Runs

No Wednesday Morning Class

Guys the Wednesday morning 6AM class is on hold for now. Apologies for the late notice...

WOD 11/3/2010

Congrats to Charlie & Barbie on graduating Skills Class - lookout Open Class!

Daily WOD
O-Squat 3x3
Hang Power Snatch 8x1

Strength Class
A. Deadlift 4x3-6 Reps (6 minute rest 5% solution)
B. One Arm Seated DB Press 3 sets @ 41X1 (90 second rest)

Strength WOD
21,15,9
Push Jerk (135/95)
Ball Slams (20/12)
Anchored Med Ball Sit-Ups (20/12)

Skills Class
Racking and Unracking
Overhead Squat
Press and Variants

AMRAP 6 Minutes
3 Overhead Squats
6 Push Presses

DAILY WOD

Name: O-Squat Wt / HPS Wt

Arnold: 185# / 125#

Justin: 115# / 95#

Tara: 105# / 87#

Joel: 95# / 115#

JZ: 95# / 105#

Stacy: 70# / 70#

Kim: 61# / 33#

Laurie: 60# / 62.2#

Kelly: 55# / 65#

Jarah: 55# / 55#

Peggy: 25# / 43#

(Carrie): 58# / 95# - Press and Dead Lift

STRENGTH CLASS

Wade

Chappy

Kyle

SKILLS CLASS

Jeremy

Brian

Jeff

Barbie

Charlie

Angelina

Robyn

WOD 11/2/2010

We missed you Fran!

3x5 Single Leg Deads

then...

4 Rounds:
12 Push-Ups
12 Pull-Ups
24 Ball Slams (20/12)

[Joel]: 7:30
[Arnold]: 8:40
[Jason]: 8:56

Ian: 6:15

John: 7:16

Wade: 7:47

Tara: 8:56

Kyle: 8:58

Johnny: 9:40

Dean-O: 10:29

(Kelly): 6:25

(Erlinda): 7:48

(Don): 7:52

(Jenn B): 8:33

(Richie): 8:41

("G"): 8:48

(Jenn C): 9:01

(Jarah): 9:02

(Fran): 9:38

(Bill): 9:43

(Tim): 10:39

(Matt): 11:09

(Nick): 12:21

Barron: ?

Oly Class
Erlinda
John

Physical Therapist on Staff at CFL!

Just wanted to let you all know that beginning Saturday 11/6 and every Saturday thereafter, Dr. Tara Fisher Physical Therapist will provide her services to all CrossFit Littleton members free of charge from 10-11AM. Not only is Tara an awesome PT who can help with our myriad mobility/chronic pain in the ass issues, she is also a Certified Strength and Conditioning Specialist and a die hard CrossFitter. She knows exactly what you guys go through each day. This is an ideal combination for our members.

We hope you enjoy this service and please don't hesitate to come in on Saturday and utilize Tara's expertise!