Tuesday 111004

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"Santiago"

Seven rounds for time of:
18 Dumbbell hang squat clean, 35#/20#
18 Pull-ups
10 Power clean, 135#/95#
10 Handstand push-ups

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VervePhotoContest
Jared, this week's photo contest winner, on Capitol Peak's knife edge.

On July 21st, 2009 a friend asked me to join her on a fourteener. I said “I don’t really watch much football, but thanks anyway.” After learning what hiking a fourteener actually was, I was still didn’t fully understand the invitation, but said yes anyway.  If I hadn’t been doing Crossfit with the Chan’s in the park for the previous 7 months, I never would have had the confidence in myself to do something so spontaneous and challenging.  

After that first hike, I ended up falling in love with the views earned, physical adventure, and sense of self. After overcoming two ankle surgeries in 2010, I have finally been able to return to my passion this year. This particular photo was last month on the “knife edge” on Capital Peak in the Elk Mountain Range. Having a strong core, steady breathing, mental focus, and a Crossfit attitude helped me keep it together on this exhilarating, Class 4, three-day WOD.

Starting today, we are going to have a revamped endurance program.  It is scheduled two days a week, one am class and one pm class.  The new program is a 6 week progressive adventure.  Anyone can attend, however keep in mind it will come with homework to be done 2 more times that week.  This is perfect for those planning on completing endurance events, those who attended the competitors hour, or those who are just looking to improve their running technique.  

This will be a technique intensive 6 weeks.  Old habits are hard to break and we will need to drill them out of us. PLEASE BE WARNED CrossFit Endurance recommends 3+ hours between a WOD and and Endurance WOD for best results.  If you would like to add more Endurance WOD's to your training check out CrossFit Endurance.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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