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