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"