Wednesday 101229

For time:

50 Wall ball shots, 20#/14#
10 Muscle-ups

40 Wall ball shots, 20#/14#
8 Muscle-ups

30 Wall ball shots, 20#/14#
6 Muscle-ups

20 Wall ball shots, 20#/14#
4 Muscle-ups

10 Wall ball shots, 20#/14#
2 Muscle-ups

Post time to comments.

Strict pull-ups are an unexpected challenge when you're used to kipping.

Well everyone, the time is here.  The walls are up, the bathrooms and office built, and the paint has dried – it’s time to move into your larger, better, more fun playground!!!  It has taken some finagling to get the keys but we did it.  Now that it's ready, we are going to need some assistance with the move.  There are lots of tasks to do, so if you hate carrying heavy stuff, don't fret.  The vehicles have been taken care of thanks to Bruno from , an athlete at Front Range CrossFit.

If you are available on the Sunday or Monday, we would love your help. Please contact Mas at (720) 939-5131 or email and he will place your name on the list and the amount of time you are able to give for the move.  The more the merrier so that we can have everything set up for classes next week.  There will be some tasty beverages and some burgers for the hard workers at the new location!!!Thanks again in advance, we hope to see you there.

Please check the lost and found.  You're gear that's been left behind will become a donation to the Salvation Army on Friday, so please reclaim it before it's too late!


  1. James :

    Awwww. Yeah.

  2. Slaughter :

    gymnastics commando ninja training, here i come.
    My wrists have finally healed from the last set of muscle ups πŸ™‚ owell

  3. Ben :

    Dear Matt,
    Thanks for moving on B-Shift.

  4. Matt :

    You’re welcome Ben πŸ™‚
    11:39 as rx’d. Notes: WBs unbroken, MUs done in singles w/ false grip + turnout. Need to link the MUs next time.
    Legs are wrecked!!!!!

  5. Cherie :

    Defeating day for me, two things I struggle with.
    30 something. I did about half the muscle-ups (with half of those half with a turn out to start) and subbed the rest with banded strict pull-ups and strict ring dips. Got the first 35 wallballs but then couldn’t keep linking them for more then 10.

  6. Rich :

    Had to throw a late cancel out there for this WOD – sorry about that, last minute I had to fill in for a trainer – but I did get the WOD in – and it hurt… Every set of MU I tried to link as many as possible, minus the turnout. Wallballs crushed me and sent my heart rate through the roof! powered through and got it done though!

  7. James :

    15:18, subbed strict pullups and dips for MUs. First set of wallballs was unbroken. The rest were not. . . .

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