WOD 6/19/2011

Sunday WOD with Ian
Skills at 11AM:
Rope Climbing Clinic and associated movements!

*Bring a pair of pants to practice in!

WOD at Noon
15 Squat Cleans (115/75)
200M Run
7 HSPU's
18 Squat Cleans
400M Run
7 HSPU's
21 Squat Cleans
800M Run
7 HSPU's+

Fisher: 37:57
(LoriE): 15:38
(Angelina): 19:06
(Fran-E): 19:50
(Nate): 24:10
(Jack): 26:24
(Tara): 30:56

WOD 6/18/2011

Slam Ball Relay
6 total rounds 3 each partner
30 Slam Balls
60 yd Sprint
Perform in pairs on opposite sides of the 60 yd course.

Team Barron: 5:21
Arnold/Angelina: 5:31
Fran-E/Wade: 5:37
Peggy/LoriE: 5:48
Lucke/Derek: 6:08
Joel/Heather: 6:14
Kim/Amie: 6:15
Team Fisher: 6:37

Adam Fights Tonight for the Title!

Please come down and support Adam Stroup representing Factory X for the Rocky Mountain Bad Boyz Title tonight at Red and Jerry's. Doors open at 6:30, tickets are available at the door but get there early. Thanks for your support!

WOD 6/17/2011

Daily WOD
“Chips and Dip”
30 Pullups
10 Dips
60 Russian KB Swings
10 Dips
90 Squats
10 Dips
60 Russian KB Swings
10 Dips
30 KTE

Arnold: 12:38
Barron: 13:46
Johnny Mac: 14:26
JZ: 23:58
(Jarah): 10:19
(Kelly): 11:01
(Angelina): 12:10
(Peggy): 13:06
(Dalton): 13:24
(Fran): 14:11
(Lucke): 14:26
(Christy): 15:50
(Jessica): 16:07
(Aime): 16:43

Strength Class
A. Deadlift %75x5,%85x3,%95x1+
B. Bench %75x5,%85x3,%95x1+

Strength WOD
12 Burpee-to-box-jump (36/28)
9-15-21
Ball Slams (20/12)
STS (70#/20KG)
HPS (95/65)
12 Burpee-to-box-jump (36/28)
(Jeff)
Jenn T
(Derek)
(Nate)
Kyle
Jason
Skills Class
Gymnastics: Pull-Up, Push-Up, Ring Dips, Handstands

AMRAP in 12 minutes:
5 Pull-Ups
7 Push-Ups
12 Squats
Chris
Mike
Scott

WOD 6/16/2011

5x5 sumo deadlift
then...
50 C2B Pullups for Time

Ian: DNA / 2:42
Joel: DNA / 3:13
Shinhawk: 275# / 3:32
Silverback: 345# / 6:32
Shay: 265# / 7:05
Nick: 255# / 8:26
(Kelly): 170# / 3:49
(Jenn C): 165# / 4:35
(Jessica): 215# / 5:17
(Jack): 275# / 5:56
(Carrie): 93# / 6:48
(Stacey): 116# / 7:00
(Charlie): DNA / 7:00
(Betsy): 113# / 7:18

Bathrooms

Hey Guys,
Quick update on whats going on. The bathrooms are going to be in a bit of disrepair for the next week. The Tile is being laid in one bathroom at a time which means only one facility for men and women. The doors in the bathrooms lock so if you need privacy lock the door and all will be well. Thanks for your understanding and we apologize for the inconvenience.

WOD 6/15/2011

Daily WOD
40 Calorie Row
50 KB Swings
60 Box Jumps
70 Sledge Swings
400m run

Joel: 13:27
Dalton: 14:37
Charlie: 15:46
[Angelina]: 15:47
Jarah: 15:51
Carrie: 16:15
Laurie: 16:38
[Amie]: 17:55
JZ: 18:03
Nina: 20:24
(KJ): 16:30
(Peggy): 16:40
(Jack): 16:50
(Kim): 17:02
(Tara): 17:35
(Christy): 17:53
(Lorie): 18:00

Strength Class
Press %75x5,%85x3,%95x1+
Power Snatch 1,1,1,1,1,1,1,1,1,1
O- Squat 3x5 work sets @ 75% of best snatch for the day

Strength WOD
250Row
20-10-5
C2B
Dual KB C&J 24/16
250Row
Jenn T
Jeff
Jenn C

Skills Class
Oly 2: Snatch

400M Run
4 rounds:
10 HPS
15 DU's
400M Run
Alexis
Mike
Chris
Heather
Scott

WOD 6/14/2011

10 Rounds
3 Ring Dips
5 1 Legged Jumps over bar each leg
7 Power Cleans 135/85

Jason: 9:17
Arnold: 10:42
Chappy: 14:27
Joel: 15:40
Dalton: 16:03
Jack: 16:41
Shay: 16:50
Nick: 18:32
Derek: 20:39
(Jarah): 10:57
(Erlinda): 10:57
(Thunder): 12:09
(Kelly): 12:17
(Kiira): 13:12
(Johnny Mac): 14:44
(LoriE): 15:14
(Heather): 15:54
(KJ): 16:19
(Kim): 16:48
(Bryce): 17:33
(Jessica): 18:59
(Betsy): 19:45
(Lucke): 19:51
(Dani): 20:25
(Aime): 20:40
(Matt F): 20:43
Wade: DNF

6/13/2011

Daily WOD
Front Squat 5RM
Then...
10-1
Jumping Lunges
1-10
Chest Slap Push ups

Dalton: 137# / 3:49
Joel: 185# / 4:26
Thunder: DNA / 5:37
Fisher: 205# PR / 6:38
Terry: Ptpt / 6:40
Nate: 155# / 7:00
Shay: 185# / 8:21
JZ: 185# / 10:45
(Jarah): 105# / 4:26
(Aime): 105# / 5:36
(Amie): 85# / 5:37
(Kim): 83# / 5:42
(Angelina): 105# / 6:11
(Lucke): 118# PR / 6:19
(Peggy): 105# / 6:35
(Christy): 78# / 6:48
(Sara): 33# / 7:05
(Robyn): 215# / 8:21
(Tara): 128# PR / 8:21

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Power Cleans 1,1,1,1,1,1,1,1,1,1

Strength WOD
10,9,8,7,6,5,4,3,2,1,10,9,8,7,6,5,4,3,2,1
dumbell push press 55/35
double unders
Laurie
Derek
Jeff
Brian
Kyle
Barron

Skills Class
Oly 1: Clean and Jerk

WOD
"Grace"
30 C&J for Time
Alexis
Jen T
Scott
Mike
Chris

Sunday WOD With Corene

KB Skills

"300"
25 pull-ups
50 deads (135/95)
50 push-ups
50 box jumps (24/20)
50 floor wipers (135/95)
50 kb swings (24/16) (mod from original workout)
25 pull-ups

Arnold: 17:12
Peggy: 18:50
Jason: 19:04
(Fran): 19:35
Matt: 23:23
Tara: 27:03
Jeff: 27:24
(Scott): 20:01
(Angelina): 20:47
(Heather): 25:06

Even More Member Contributions!!

Team Fisher has generously donated a 25' climbing rope to the gym! Thanks so much guys!

Regionals

Some folks from the gym are planning to go and watch the SW Regional CF Games occurring this weekend at Aurora Public Stadium. Please feel free to post in the comments regarding carpooling etc.

WOD 6/11/2011

21 - 15 - 9 rep rounds for time of:
Box jump (24"/20")
Power snatch (75/55)
Chest-to-bar pull-ups

From CF Verve
Arnold: 9:17
Joel: 10:08
Wade: 11:09
Shinhawk: 13:15
Fisher: 23:23
(Jarah): 10:38
(KB): 10:48
(Angelina): 14:18
(Troy): 15:21

9 AM Class
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jumps 24/20
Ball Slams 20/12
Dalton: 12:05
Laurie: 12:29
Betsy: 14:09
Corene: 15:20
(KJ): 14:28

WOD 6/10/2011

Daily WOD
5 rounds:
10 Deadlift (225#/185#)
10 Pull-ups
10 Ring push-ups
20 Knees-to-elbows

Shinhawk: 24:04
(Dalton): 16:52
(Peggy): 17:02
(Stacy): 19:39
(Nina): 20:44
(Christy): 20:58
(Jessica): 21:39
(JZ): 33:16
(Corene): DNF - 4+Deads
(Terry): Participated

Strength Class
Deadlift %70x3,%80x3,%90x3+
Bench Press 5x5

Strength WOD
Crushing Helen
Complete 8 rounds for time of:
100 yard Sprint
8 KB Swings - 2 pood/20kg
5 Plyo Push Ups (45/25)
Jeff
Kyle

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa.

Skills Class
Power Movements: Deadlift, Sumo Deadlift High Pull

21-15-9
KB SDLHP
K2E's
DU's
Alexis
Jenn T
Chris
Heather