WOD 6/1/2011

Daily WOD
20 reps of Curtis P (75/55)
800 m run
15 reps Curtis P
400 m run
10 reps Curtis P
200 m run

Curtis P = Start the movement with a squat clean, then do a lunge with each leg, then a push press, then back to the ground. That is 1 rep.

Angelina: 21:56
Dalton: 24:18
Laurie: 24:29
Peggy: 25:50
Tara: 26:11
Jarah: 27:07
Jack: 28:13
Wade: 28:32
Troy: 28:57
JZ: 31:13
Aime: 33:09
Frank: 35:53
(Joel): 19:33
(Terry): 20:39
(Lucke): 20:53
(Kim): 26:15
(Stacy): 26:28
(LoriE): 27:03
(Jodi): 32:04

Strength Class
Press %65x5,%75x5,%85x5+
Power Snatch 3x5

Strength WOD
4 Rounds
1 Press 115/75
7 Ball Slams
11 Box Jump 180’s 20/16
Nick
Jeff
Bang Bang
Jenn C
Thunder

Skills Class
KB Movement Module

Secret Service Snatch Test
Max KB Snatches in 10 minutes
Scott
Christina

Gym is Ready To Go

It has been a crazy weekend but the gym is ready for you guys tomorrow! Pull-Up bars coming and more black mats as well. Thanks for your patience - the gym is operational but it will take a couple weeks to get settled. See you there!

Don't forget the new schedule starts tomorrow. So there is class at 6AM, 12 Noon, 5PM & 6PM.

WOD 5/31/2011

“McGhee”
AMRAP in 30 mins
275/180 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Chappy: 11
Wade: 11
Derek: 9
Shay: 8
Corene: 7 2/3
(Laurie): 16 1/3 - 65#
(Peggy): 16 - 123#
(Jarah): 15 1/3 - 135#
(Jack): 14 - 165#
(Angelina): 14 - 133#
(Stacy): 14 - 105#
(Maria): 14 - 105#
(KJ): 13 2/3 - 105#
(Aime): 13 - 123#
(Lorie): 12 1/3 - 145#
(Nick): 12 - 205#
(Kyle): 12 - 185#
(Dalton): 11 1/3 - 205#
(Robyn): 11 - ?
(Heather): 9 2/3 - 73#
(Lucke): 9 - 153#
(Jeff): 8 2/3 - 205#

Thank You!!!

I just wanted to take a minute to thank each and every one of you that came out for any length of time at all today to help us move. The turnout was awesome and the support was truly unreal! I/we cannot thank you guys enough for all the love and support today and through what has been a challenging time! Please know that it works both ways and that the gym and the community we have are here for all of you anytime. Don't hesitate to call on us for anything at all...

Thank you, thank you, thank you! The new facility is going to be awesome when we get it put together!

WOD 5/27/2011

Daily WOD
"Murph"
1 mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Break the pull-ups, push-ups and squats up any way you like. Got 20 extra lbs? Wear it.

Chappy: 41:44
Angelina: 57:37
Jeff: 58:53
Shay: 63:52 - 15# Vest
Jason: 65:47 - 20# Vest
Derek: 70:26 - 12# Vest
JZ: 74:29
Thunder: 76:14 - 20# Vest
(Jarah): 43:32
(Fran): 45:36
(Peggy): 49:51
(Stacy): 53:16
(Heather): 59:00
(Corene): 29:28 - 1/2 Murph
(Lorie): 30:00 - 1/2 Murph

Strength Class
A. Deadlift %40x5, %50x5, %60x5
B. Bench Press %40x5, %50x5, %60x5
B. Split Jerk 2,2,2,2,2

Strength WOD
5x100M 1:3 work/rest
3x200M Row 1:3 work/rest
25 B2BJ (36"/28") for time

All 3 events scored separately, post fastest 100M, fastest 200M Row and time for the burpee-to-box-jumps. Rest as needed between events.

Skills Class
Lunges
Turkish Getups
Pullups
Kipping

3 Rounds
16 Lunges
10 Pullups

Moving Day, New Location, New Schedule

View Larger Map

Remember guys we are moving this Saturday and Sunday at 10AM. Please come and help anytime if you are able. Classes will begin in the new space Tuesday May 31st.

Also, the new class schedule will take effect at the same time. We will be moving the classes to on the hour only, no more 5:45 or 6:30. The changes are, M/W evening classes will be at 5, 6 & 7. Tue/Thur evening classes will be at 5 & 6. Friday will remain unchanged at 5PM. The Saturday 11:30 will go to 11AM. We will have new paper schedules next week and get it changed on the site for you.

The new address pictured above is:
4731 S. Santa Fe Cir. #1
Englewood, CO 80110

There is no northbound left hand turn into the complex. If you are going north on Santa Fe you need to flip a u-turn at Union and then take a right into the complex. Or you can take a left on Union then left on Wyandott and take the dirt road around the back to the complex.

See you there and thank you so much for your support during this transitional period. It's gonna be awesome!

Your CFL Staff

WOD 5/26/2011

Front Squat 2,2,2,2,2
Then..
7 rounds:
10-20-30M Suicide
1 Snatch
Post total lbs overhead and time.

Murph On Friday @ 5

Guys we will be doing "Murph" on Friday. This will be the final WOD in our current facility. Here is a link to his bio. Get fired up!!!!
http://www.navy.mil/moh/mpmurphy/bio.html

WOD 5/25/2011

Daily WOD
"Annie"
50,40,30,20,10
Double Unders
Anchored Abmat Situps

Peggy: 7:48
Maria: 7:55
Aime: 8:41
Joel: 9:31
[Derek]: 10:36
Angelina: 11:06
Tara: 12:06
Nate: 12:07
Charlie: 12:08
Shay: 12:26
Kelly: 12:31
Dani: 12:41
Laurie: 13:06
Terry: 13:38
Frank: 13:41
Jessica: 14:13
Kim: 14:22
Austin: 14:28
JZ: 14:31
Wade: 14:51
(Lorie): 11:54 - 12kg KB swings
(Kiira): 13:41
(Stacy): 13:59 - 12kg KB swings
(Jarah): 14:45
(Bryce): 14:56
(Fran): 31:49

Strength Class
Press %40x5,%50x5,%60x5
Power Snatch 2,2,2,2,2

Strength WOD
“Roving Bear”
Holding dumbbells (m-35 lbs; w-25 lbs) in each hand, complete 5 rounds for time of:
4 walking lunges
7 dumbbell cleans
4 walking lunges
7 dumbbell front squats
4 walking lunges
7 dumbbell push presses
4 walking lunges
7 dumbbell split jerks
Stacey
Kyle
Brian
Jason
Nick

Skills Class
Core cueing and Setup
Deadlift
Wall Balls
KTE’s

WOD 12 minute cutoff
6-1 KTEs
6-12 Wall Balls
Heather
Betsy
Mike

Cardboard Box Request

Hey all, if anyone has a few extra boxes they can bring in to help with moving that would be awesome. You can bring them to the gym anytime. Thanks again for all your help!

WOD 5/24/2011

10x30 sec Row
Rest as time permits
Post total meters

Mike: 1647 (Hand Timed)
Derek: 1638
Thunder: 1620
Chappy: 1607
Joel: 1603
Erlinda: 1573
Aime: 1493
Jessica: 1472
Maria: 1451
Fran: 1422
Corene: 1381
LoriE: 1374
Heather: 1345

WOD 5/23/2011

Daily WOD
10,9,8,7,6,5,4,3,2,1 DL (185/125)
11,12,13,14,15,16,17,18,19,20 Bar Facing Burpees

Ian: 17:06
Angelina: 19:42
Joel: 21:57
Clayton: 21:57
Nate: 23:43
Barron: 24:14
Peggy: 24:19
LoriE: 29:30
[Stacy]: 29:51
(Fran): 20:46
(Maria): 22:46
(Laurie): 23:33
(Kim): 24:36
(Jarah): 25:14
(Barbie): 26:00
(JZ): 27:12
(Terry): OFP - 10:00
Nina: DNF - 15 burpees of last set

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Power Cleans 2,2,2,2,2

Strength WOD
AMRAP in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
Lance
Jason
Thunder

Skills Class
Mobility for Front Squat Rack and Hips
Front Squat
Clean
Double Unders

AMRAP 8 Minutes
10 Front Squats
10 DU Attempts
Christina
Heather

Reminder

We are running the Incline this Sunday in Colorado Springs as the daily WOD. Meet at the gym @ 11 to car pool and such.

Wade's B-Day WOD

Wade’s Birthday WOD

Find your max distance Tire Toss

then...

2 Rounds:
1 Power Clean (205/130)
5 Deads(205/130)
10 Push Press(165/105)
1 Power Clean(205/130)
5 Deads(205/130)
10 Split Jerks(165/105)

then...

Max running vertical jump

Happy Birthday Brinkman! Duooooooop!!!!!!

Name: Tire Toss (ft) / Wts. & Time / Vert. Jump ht.
Charlie: 24.1 / 205/165 - 7:52
Arnold: 27.1 / 205/165 - 16:00 / 58"
Jeremy: 22.1 / 205/165 - 17:37
Duooop: 25.2 / 205/165 - 19:47 / 50"
Thunder: 32.1 / DNA / 57"
(Jenn C): 20.1 / 102/95 - 5:41
(Laurie): 32.1 / 90/65 - 5:42
(Kelly): 15.6 / 85/55 - 6:10
(Jarah): 19.1 / 83/55 - 6:20
(Jen B): 16.4 / 73/65 - 6:44
(LoriE): 16.0 / 85/67 - 6:57 / 30"
(Peggy): 24 / 83/55 - 7:40
(Kim): 16.1 / 75/57 - 8:07
(Joel): 18.1 / 205/115 - 8:36 / 51"
(Barron): 20.8 / 185/135 - 8:53 / 50"
(Corene): 20.8 / 103/75 - 9:08
(Big D): 21.7 / 185/115 - 9:45 / 47"
(Troy): 20.5 / 145/75 - 10:26 / 38"
(Stacey): 16.1 / 85/68 - 11:43
(Tara): 18.0 / 115/83 - 12:44 / 41"
(Fisher): 19.7 / 185/135 - 17:01 / 51"

Rain Rain Go Away!

Don't worry guys, we have a rained out WOD as a backup. Get in here!

Congratulations Nick!

Re-post from FX, couldn't have said it better myself:
HUGE congrats to Nick Macias for his 3rd round armbar win Saturday night! Nick worked super hard and it showed - AMAZING performance! Thanks to all who came out to show your support!

Super proud of you Nick, great job brother!

WOD 5/20/2011

Daily WOD
AMRAP in 20
25 KB Swings (16/12)
30 Sit ups
35 HPC (45/33)
40 Singles

[[Jen C]]: 5
Laurie: 5
Lorie: 4 1/2
Hal: 4 1/2
Jack: 4 1/2
[Jessica]: 4 1/4
Frank: 4 1/4
[Corene]: 4
JZ: 3
(Fran): 5 1/4
(Peggy): 5 1/4

Strength Class
A. Dead %75x5,%85x3,%95x1+
B. Work up to your heaviest triplet Front Squat

Strength WOD
One Minute On...One Minute Off...for 10 minutes.

30 KB Swings (70#/20KG)

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 500 meter row.
Brian
Nate
Kyle
D
Jeff
Angelina

Skills Class
Lunges
Turkish Getups
Pullups
Kipping

WOD
3 Rounds
16 Lunges
10 Pullups

WOD 5/19/2011

800M run
21 Box jumps (24/20)
400M Run
15 Box Jumps
200M Run
9 Box Jumps
200M Run
15 Box Jumps
400M Run
21 Box Jumps
800M Run

Fran: 17:40
Kyle: 18:49
Angelina: 19:27
Jarah: 20:16
Laurie: 21:04
Jeff: 21: 24
Chappy: 21:39
Charlie: 22:13
Jenn C: 23:18
Barbie: 23:19
Clayton: 23:25
Nate: 23:40
Aime: 25:40
Heather: 27:03
(Maria): 19:19
(Stacy): 22:30
*Chase*: 8:29
(*Christy*): 16:59
Tara: OFP

WOD 5/18/2011

Daily WOD
3x3 O-Squat

then...

Tabata
Wall Balls (20/12)

Charlie: 185# / 9
JZ: 105# / 8
Tara: 105# / 7
Nate: 95# / 7 - 1 x 115# PR
Jessica: 65# / 7
Peggy: 55# / 8
Jack: 45# / 9
Wade: 45# / 8
Jodi: 38# / 4
Frank: 33# / 8
(Joel): 185# / 9
(Kim): 65# / 8
(Laurie): 60# / 6
Troy: DNA / 8

Strength Class
A. Press %75x5,%85x3,%95x1+
B. Work up to your heaviest triplet Power Clean

Strength WOD
One Minute On...One Minute Off...for 10 minutes.

30 KB Swings (70#/20KG)

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 500 meter row.
Kyle

Skills Class
Overhead Squat
Snatch

WOD
Tabata Squats
Mike
Heather
Christina
Betsy

WOD 5/17/2011

AMRAP Strength Fest
2 Min Amraps with 3 Minute Rests
Tire Flips
C2BPullups
Burpee to Box Jump (24/20)
Push Press (115/75)

Name: Flips / C2B / B2BJ / PP
Shay: 16 / 22 / 19 / 15
Jenn C: 20 / (14) / 19 / 37
(Corene): 15 / (10) / 14 / 18
(Fran): 12 / (29) / 19 / 14
Marc: 21 / 26 / 26 / 26
Nate: (19) / (15) / 18 / 17
Bang Bang: 20 / 16 / 24 / 23
Kyle: 8 / 19 / 26 / (17)
Silverback: 22 / 21 / 20 / 38
Barbie: 11 / (19) / 21 / (16)
Barron: 19 / 23 / 24 / 27
(Kelly): 14 / 26 / 26 / (24)
Tara: 19 / 16 / 18 / 19
Fisher: 10 / 23 / 15 / 30
(Aime): 13 / (13) / 17 / 14
(Amie): 12 / (17) / 16 / (13)
(Frank): 11 / (19) / 21 / 20
Angelina: 13 / 12 / 18 / 19
Jack: 14 / 11 / 17 / 15
Erlinda: 17 / 11 / 21 / 17

WOD 5/16/2011

Daily WOD
“Lost”
2 Rounds:
4 L-Pullups
8 HSPUs
15 Burpees
16 Reverse Burpees
23 Wall Balls (20/12)
42 KB Swings (24/16)

NO PICTURE OF SCORES :O(

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Hang Power Snatch 5x3

Strength WOD
4 Rounds:
BW Bench for max reps
Dead Hang Pull-ups for max reps
AMRAP Med Ball Sit-Up Throws for max reps in 1 minute
Arnold
Brian
Bang Bang
Kyle
D

Skills Class
Shoulder Mobilization for Front Squat
Frankenstein Squats 2x5
Front Squat Rack Position
Thruster
Practice dropping weight from overhead.

WOD
6 Rounds
8 Ring Rows
4 Thruster
Christina
Mike
Betsy

WOD 5/15/2011

Skills Work
Oly Movements

WOD
Chappy's Choice, TBD...

3 Rounds
40 SDLHPs
21 KB Swings
12 Pull Ups
Jenn C: 9:50
Arnold: 11:55
Nick: 15:25
Derek: 15:40
(Peggy): 11:18
(Fran): 11:43
(Stacy): 12:43

Adult Kid WOD

Joint Adult/Kid’s WOD:

5 Rounds -
66 ft Wheelbarrow,
30 alternating push-ups,
20 med-ball situps (tandem with appropriate weight),
25 M kid carry, 20 partner jump burpees -
400M run to start and end (kid/adult must finish together)

Ice Cream Social!

WOD 5/13/2011

Daily WOD
Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20/12 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

JZ: 236
Peggy: 238
Jessica: 219
Fran: 216
Clayton: 211
Aime: 190
Shay: 182

Strength Class
A. Deadlift %70x3,%80x3,%90x3+
B. Bench Press %70x3,%80x3,%90x3+

Strength WOD
10 Push ups for time
Rest ,Then...
20 Pull ups for time
Rest, Then..
30 Double Under’s for time
Rest, Then...
40 Sit Ups For time
Rest, Then...
500M Row For time
Thunder
Jeff
Nate
Kyle
Stacy

Skills Class
Pose Running
Foam Rolling

Then Choose Your Own Adventure

WOD 5/12/2011

Back Squat
10,8,5,3,1

Charlie: 345#
Robyn: 335#
Jason: 335#
Joel: 225#
Shay: 255# PR
Fisher: 245#
Mike: 165#
Tara: 155#
Barbie: 152# PR
Jessica: 135#
Dani: 132#
Jodi: 127#
Jenn C: 127#
Lorie: 117# New PR
Amie: 112#
Kate: 105#
Jen T: 85#

Athlete Profile: The Andersons

Jessica Anderson

Hometown: Roseland, Nebraska

Age: 33yo

Occupations: OB/GYN/Infertility Nurse Practitoner at Littleton OB/GYN Associates PC

Started CrossFit in February 2011!

Favorite WOD: Any team WOD's...they are so much fun and push me beause I don't want to let my teammates down!

Least Favorite WOD: Hmmm...I could think of a few...

Fitness Background: I played volleyball, basketball, and ran track in HS. I went on and played volleyball in college. After college I stayed active but struggled with "loving" the workout minus the team. I never loved the environment of chain gyms...even though, I must admit, I met my husband at one! It was just too easy to not push myself. Then after getting married and having three children, my committment to physical activity took a nose dive. I was out of shape and way too sedentary. I didn't feel strong, capable or confident. I missed everything about how I used to feel when I was in shape.

How exposed to CrossFit: My husband, Nate, joined CFL while I was pregnant with our third child and he fell in love with it. He kept telling me I would love it too. He said it would appeal to my competitive nature and push me like nothing has before. I was intimidated and and drug my feet to join...finally, I knew it was time to do something for me. I didn't want to be this unfit, out of shape and overweight person I had become. I joined in February and it has been everything Nate said it would be and more!

What sorts of changes have you seen in your body, health and fitness since starting CrossFit (before/after)? I can feel my body getting stronger and I feel more self-assured. I still get a little nervous before a workout but I actually love that feeling...it reminds me of how I used to feel before a game. Nate and I plan our week by what WODs we can go to. He's a great support and has helped make it just another part of our crazy schedule!

1st WOD and how it felt: I still remember the first workout of Skills Class...it was AMRAP of lunges and 20" box jumps. I could not walk up and down stairs for three straight days...I kinda stumbled down and had to drag myself up. My poor baby couldn't figure out why momma couldn't carry her up the stairs anymore!! I was so sore, but I did it and that felt so good!

Advice for people starting CrossFit: Take advantage of Skills Class! Jeremy and Ian are great and I learned so much about the movements. It gave me more confidence in the open classes. The best advice I can give comes from Kyle...he always says, "the best shit happens on the edge"! Always keep pushing yourself to "your edge" in every workout. I'm amazed how quickly that edge changes! It feels so good!

Please share with us any favorite CrossFit/CrossFit Littleton moments: Oh!...the Girl WOD for sure!! This was my first open class WOD...how lucky am I?? Jello shots make every workout better!!

Hobbies, interests, talants outside of the gym: I love spending time with my husband and kiddos! Reading, shopping, red wine, spending time with girlfriends and my sister round out my favorite things to do!

Nate Anderson

Hometown: Omaha, NE

Age: 33

Occupation: Police Officer

Begin Crossfit: May 2009

Favorite WOD: Fit Gone Bad!!!

Least Favorite WOD: Angie

Sports background: Baseball and Weighlifting.

-I was first exposed to Crossfit by Matt Shay after speaking with him about the crazy workouts he was doing there. I became interested and checked out a class. Never looked back.

-The first WOD that sticks in my mind included multiple Burpee 2 Pullups with 800 meter runs.

-My personal health and fitness has changed immensely since beginning. I have never been so strong and had this level of confidence. My stamina is growing everyday as well because I am pushed to my limits every workout.

-There are no unexpected changes in my life since starting. Everything I have done and that has been done for me by the CFL staff is expected and now a way of life, from diet to sleep.

-The best moments at the gym are seeing other members accomplish something they have been working on for a while like a muscle up or something as simple as a pull-up.

-My advice for new members is to start slow. Don't over train too quickly. Let your body adjust.

Build Out Coming Along

Certain notorious characters came by the new space to check on the build out of their new gym and make sure it was up to snuff. Apparently they are pleased.

Suffice it to say when I go into the new space and see what's coming I have no idea who is moving in there. It looks like a celebrity is building their dream facility. Honestly. It's gonna be crazy.

5/11/2011

Daily WOD
5 Round
10 OHS (115/85)
30 DU

Strength Class
Press %70x3,%80x3,%90x3+
Hang Power Snatch 3,3,3,3,3
Snatch Balance 3,3,3,3,3

Strength WOD
3 Rounds
5 Front Squats (165/110)
50 M Suicide
5 Ring Dips

Skills Class
Core Stability
Deadlift
Press and Variants
Burpees

WOD
12,10,8,6,4,2
Push Press
Burpees

Congratulations to Carrie

A huge congratulations to Carrie who broke the record at her school last week for the pole vault. Great job Carrie, we are all super proud of you and proud to be able to train with you at the gym!

WOD 5/10/2011

Push Jerk 3 RM
Then...
30 Burpees
75 Situps
60 KB Swings (24/16)
100 Mountain Climbers (knee to tricep and full extension)
50 pushups
150 STS (24/16)
15 Burpees
50 Air squats
20 Knees to elbows

Angelina: 90# / 21:47
Joel: DNA / 24:00
Arnold: 185# / 24:21
Bang Bang: 185# / 24:25
Austin: 73# / 24:29
Barron: 190# / 26:00
Clayton: 145# / 26:20
Wade: 185# / 26:27
Mike: 115# / 28:00
Jenn C: DNA / 29:39
Fisher: 165# / 32:29
Tara: 107# / 32:49
(Kelly): 83# / 20:09
(Fran): 60# / 23:56
(Erlinda): 99# / 24:07
(Jarah): 70# / 24:15
(Lucke): 100# / 25:47
(Aime): 83# / 26:17
(Laurie): 95# / 26:32
(Kim): 60# / 23:56
(Kate): 11K on the water / 26:47
(Heather): 65# / 28:29
(Corene): 99# / 29:01
(KJ): 95# / 29:18
(Jack): 153# / 29:30

(Jodi): 83# / 29:46

(Christy): 63# / 29:52
(Maria): 73# / 30:03
(Stacy): 82# / 31:51
(Frank): 100# / 31:48
(Lorie): 85# / 33:07
(Dani): 95# / 34:30
Jason: 225# / DNA

WOD 5/9/2011

Daily WOD
5 Rounds:
200M Run
1 Dead @ %90 1RM
3 Box Jumps 36/28
5 C2B

Chase: 295# / 8:56
Arnold: 365# / 9:08
Joel: 275# / 9:25
Derek: 280# / 12:43
(Fran): 145# / 8:44
(Maria): 130# / 9:28
(Laurie): 105# / 9:40
(Angelina): 123# / 9:54
(Jarah): 153# / 10:05
(Wade): 275# / 10:46
(Peggy): 165# / 11:04
(Chris): 145# / 11:13
(Lucke): 153# / 11:44
(Aime): 125# / 11:49
(Kim): 93# / 11:51
(Jessica): 196# / 11:55
(JZ): 185# / 11:59
(Barbie): 117# / 12:24
(Christy): 55# / 12:29
(Stacy): 153# / 13:09
(Clayton): 225# / 13:10
(Frank): 205# / 13:34
(KJ): 85# / 14:07
(Lorie): 155# / 15:28 - PUKEY!!!

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. Hang Power Cleans 5x3

Strength WOD
4 rounds
7 clapping pushups
14 air squats
21 handstand steps (against wall)
Stacey
Kyle
Nina

Skills Class
Back Squats
Bench Press
Spotting
Jump roping

WOD
TBD
Christina
Betsy
Becky
Jen
Jen's friend Jen


"What you get by achieving your goals is not as important as what you become by achieving your goals."

Goethe

WOD 5/8/2010

CFL Mother's Day Special
Complete 300 KB Movements using:
Swings
Goblet Squats
STS
SDLHP
KB Snatch
KB Clean & Jerk

A minimum of 20 reps per movement. Thanks so much to Derek who has graciously agreed to keep the gym open and host the WOD. No skills session, just the WOD at 12 noon. Happy Mother's Day!

Jenn C: 16kg / 13:01
Troy: 16kg / 14:04
Angelina: 16kg / 17:24
Corene: 12kg / 11:21
Lorie: 12kg / 16:39
Peggy: 8-16kg / 14:00
Dalton: Burpees/Jump / 18:05

WOD 5/7/2011

“Nancy”
5 Rounds
400 M Run
15 O-Squats (95/65)

Arnold: 15:34
Angelina: 18:22
Jenn C: 20:54
Jeremy: 21:53
Lucke: 25:20
Fisher: 30:24 ST
(Wade): 16:07
(Maria): 16:37
(Peggy): 17:44
(Kelly): 18:16
(Laurie): 19:56
(Corene): 21:18
(Stacey): 21:29
(Aime): 25:31

WOD 5/6/2011

Daily WOD
Derek’s B-Day WOD (Hair Metal Hell):

100 STS (24/16)
75 Push-Ups
250 DUs
50 KB swings (24/16)
30 Box Jumps (24/20)
50 Pull Ups
50 Wall Balls (20/12)
30 Burpees
75 Sit-Ups
30 K2Es

First person to finish each exercise calls time - he/she gets to skip the next exercise and all other participants immediately move to other exercise. 80’s Attire Required!!

***Drinks afterwards***

Please note the 5PM class has been changed to 5:30PM on this day only.

Strength Class
A. Deadlift %65x5,%75x5,%85x5+
B. Bench Press %65x5,%75x5,%85x5+

Strength WOD
4 rounds for time:
15 Power Snatches (95/65)
250 Meter Row

Skills Class
Core Stability
Deadlift
Press and Variants
Burpees

WOD
12,10,8,6,4,2
Push Press
Burpees

WOD 5/5/2011

3 Rounds:
5 Weighted Dips
5 Weighted Dead Hang Pullups
10 Split Lunges Left
10 Split Lunges Right

Post your load for dips and pull-ups, post total time for workout.

Thunder: 3:02 / 20#
Mike: 4:58 / 12#
Charlie: 5:09 / 12#
(Lilla): 2:53
(Lucke): 3:12
(Jack): 3:25
(Barbie): 3:43
(Frank): 4:47
(Clayton): 4:55
(Jessica): 5:30
(Nick): 6:09
(Angelina): 6:23 / 5# pull-ups

CFL, Front Range BJJ & Factory X are moving!

Ok, it's official - we know you may have heard the stirrings. We are moving effective June 1st. Suffice it to say the new space is an upgrade. We will be under a unified 10,500 sq. ft. along with FactoryX and Performance MMA (Troy and Kelly). Gracie Judo will also be moving along with us. The CrossFit gym is getting bigger with more usable space - the mat space is getting bigger with more usable space. There will be a full cage in place and Troy and Kelly will have their wherehouse there along with a retail store front for all of your purchasing needs. There are, Men's and Women's bathrooms that are being redone and 2 new showers are being installed. A huge parking lot on the south side of the building is all ours and we are adjacent to the bike path along the Platte. There is a private office and room for a lounge and big screen TV up front as well.

Not only is it an upgrade in terms of the facility but it's also an upgrade in terms of it's centralized location. Basically it's Santa Fe and Union (if you don't know where that is think Santa Fe and Belleview). It's about 12 minutes from our existing location.

This is very exciting for everyone involved. Marc, Jarah, Troy and Kelly, Myself and Kyle have worked very hard on this over the last couple months. We hope all of you will be equally as excited to move to a location that will represent probably the most unique and awesome facility on all of the Front Range! You guys deserve it!

Here is a map of the new location. It is literally on the border of Englewood and Littleton.


View Larger Map

WOD 5/4/2011

Daily WOD
1RM Snatch

Wade: 155#
Shay: 145#
Jack: 135#
JZ: 130#
Nate: 125#
Jodi: 93#
Nina: 85#
Stacy: 60#
Peggy: 55#
Kelly: 55#
Fran: DNA - Strength WOD
Lorie: DNA - Strength WOD

Strength Class
A.Press %65x5,%75x5,%85x5+
B.Work up to your max triplet O-Squat

Strength WOD
5 Rounds:
25 YD. Out and Back
3 Jerks (155/103)
5 Ball Slams (20/12)
7 KB Swings (70/20)
Kyle
Tara
Derek
Jeff
Arnold
Fran
Lorie

Skills Class
Back Squats
Bench
Spotting
Jump Rope
Jen T.

WOD 5/3/2011

10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups

*Use 75% of 1 RM for Power Clean weight
Workout borrowed from CrossFit Football
Last done here

G: 105# / 10:04
Jarah: 63# / 12:33
Kate: 55# / 12:43
Mike: 95# / 14:20
Marc: 135# / 14:23
Angelina: 73# / 15:10
Bang Bang: 145# / 17:34
Jason: 175# / 18:33
Kyle: 100# / 18:44
Richard: 115# / 18:53
Arnold: 170# / 19:25
Clayton: 115# / 21:04
Derek: 150# / 21:37
Nate: 135# / 23:08 ST
Shay: 135# / 24:38
Fisher: 135# / 27:16
Tara: 90# / 27:26
Frank: 115# / 29:27
(Erlinda): 73# / 14:30
(Fran): 63# / 14:40
(Jen B): 73# / 16:00
(Corene): 75# / 16:31
(Heather): 63# / 17:26
(Barbie): 73# / 17:47
(Maria): 65# / 18:36
(Christy): 55# / 18:38
(KJ): 68# / 19:45
(Stacy): 65# / 19:52
(Jessica): 95# / 20:57

Colorado Open

Guys, don't forget to register today for the Colorado Open at Front Range CrossFit. It will be Saturday August 27th and Sunday August 28th - 2 workouts each day. You may scale any workout.

Here is some info. about the event from the site:

Any CrossFitter can register as an individual, be scored as an individual, and compete for the individual title. That CrossFitter can be a member of an Affiliate, workout in their garage, at 24 Hour Fitness, etc. There will be a total of 5 workouts over the 2 days. For those of you that competed at the 2010 Colorado Open, the individual competition will be very similar to last year’s Open.

The individual workouts will be able to be scaled for anyone’s ability level.

One thing that is different this year is we are including the potential exercises and the weights that you are going to need to be able to do the workouts as prescribed. Not all of the listed exercises will be used. If you look down the list and there are obvious gaps in your skill set, well you have some time to work on those gaps. The listed weights for the exercises are the max weight that we will ask you to use. The actual weights that we use may be less.

And remember, the individual workouts can be scaled for anyone’s ability level.

Basic Timeline for the weekend.


Saturday 9 AM - 6 PM
Sunday 9 AM - 5 PM

More information is available at our website, http://www.frontrangecrossfit.com/ and click on the Events button

We look forward to seeing you at the event. Train hard, and do full Range of Motion in your training. The judges are going to be really strict.

Competitions are great because they give you something to focus on/train for. Especially if you are in a funk where you are not exactly sure what you are doing with your training lately. And it's a ton of fun to participate in a well organized event with the rest of the community. Not to mention a chance for your friends and family to come out and see you do your thing.

So hurry up and register here before it closes up today. I did!

Derek's Birthday WOD

WOD 4/2/2011

Daily WOD
Max consecutive DU’s
then...
3 Rounds:
20 Jumping Squats
20 Lunges (total)

Angelina: 9 / 2:50
Joel: 43 / 3:05
Fisher: 29 / 3:06
Bang Bang : 11 / 3:23
Jarah: 6 / 3:26
Erlinda: 22 / 3:28
Peggy: 42 / 3:34
Lucke: 3 / 3:46
Shay: 11 / 3:53
Brian: 21 / 3:58
Tara: 27 / 3:58
Nate: 13 / 4:07
Barbie: 4 / 4:13
Clayton: 6 / 4:16
Fran: :0) / 4:17
Jessica: 8 / 4:22
Jen B: 16 / 4:28
Aime: 30 / 4:30
Kim: 10 / 4:30
Amie: 34 / 4:33
Nina: 28 / 4:34
Frank: 11 / 4:34
Laurie: 18 / 4:36
Jack: 2 / 4:44
Jodi: 4 / 4:54
Carrie: 30 / 4:57
(Lorie): 8 / 4:50

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Clean Segment Pulls
C. Power Cleans 3,3,3,1,1,1

Strength WOD
AMRAP In 10 Mins
5 Super Burpees (Perfect Burpee With 2 Push Ups)
10 Box Jumps 24/20
15 Russian KB Swings 70/20
Kyle
Jeff
Arnold

Skills Class
Shoulder Mobilization
Hollow rocks and Core Stabilization
Pushups
Press
Push Press
Push Jerk

WOD
4 Rounds
20 Air Squats
50 Singles
10 Push Press
Jen T.
Becky