Our community

Our workouts

Our playground

3.4.2015

photo-57

A. In 15 minutes, build to a heavy High Hang Snatch.

B. For Time:
Row 1000m
then
3 Rounds of:
20 KB Swings (24/16)
10 Toes-to-Bar
5 Wall Climbs

C. 3 Sets: Partner Leg Toss x 15

Posted in Blog | Leave a comment

3.3.2015

11046674_826422527404719_2883494772247819443_o

A. 3 Sets: Single Arm DB/KB Press x 8
Build to heavy set of 8.

B. EMOM for 16 Minutes:
Even minutes – 10 Burpees
Odd Minutes – Park Hill Shuttle Sprint

C. 3 Sets: Single Leg Hip Bridge x 8 each leg

Name WOD
Brett T 24
Steve P 24
Dawkins 24
Ryan 24
Mike B 20
Josh O 20
Ambrose 20
Donald 20
Owen 20
Rachel K 20
Craig 20
Noah 20
Sam 20
Nate S 20
Stephen K 16
Abraham 16
Greg 16
Kyle 16
Vernon 16
Mike F 16
Laura R 12
Kara T 12
Stacy 12
Laura M 12
Sarah V 12
Rachel G 11
Michelle L 9
Jessica P 8
Patti 25 lbs
Nadia 25 lbs
Firster 25 lbs
Lisa L 25 lbs
Sarah M 25 lbs
Erika B 25 lbs
Erin 20 lbs
Chelsea 20 lbs
Liz F 20 lbs
Jody 20 lbs
Kera 20 lbs
Sabra 18 lbs
Posted in Blog | Leave a comment

3.2.2015

11030718_826023430777962_2857282556333539625_o

A. Front Squat 5-3-1-5-3-1
Wave 2 at heavier than Wave 1.

B. 5 Sets of: 3 Minute AMRAP of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 2 minutes between sets and pick up where you left off on the previous set.

C. 3 Sets: Supermans with 2s Pause at Top x 10

Name WOD
Gordon 5+45
Brett 4+65
Raf 4+60
Josh 4+52
Donny 4
Big Bird 4
Lynda 3+130
Clint 3+128
Brian R 3+120
Davis 3+76
Jon W 3+69
Stephen O 3+61
Sam 3+52
Ficco 3+37
Abraham 3+12
Tom 3+10
Jenny G 3+8
Ryan B 3+7
Eric H 3+5
Laura R 3
Sean 3
Erin 2+138
Michael K 2+134
Amelia 2+127
Owen 2+125
Tiff C 2+110
Craig 2+100
Jody 2+90
Paige 2+85
Rachel K 2+63
LBK 2+41
Amy E 2+28
Rachel F 2+28
Patrick 2+17
Mike B 2+14
Kisa 2+8
Posted in Blog | Leave a comment

3.1.2015

photo-56

A. 15 Minutes of Gymnastics Skill Practice: Pistols, Double Unders, Handstand Pushups

B. EMOM 21 Minutes
Min 1 – Row 7-12 Cal
Min 2 – Goblet Squats (24/16) x 8
Min 3 – Push Press x 10 (43/30)

Posted in Blog | Leave a comment

2.26.2015

photo-55

CrossFit Park Hill is CLOSED tomorrow to complete the move. Fortunately, we have an awesome coach who is running a 21 day challenge that include workouts which can be done at home.

At-Home Workout:

5 Rounds:

10 Straight Legged Deadlift (Pick up a dumbells/heavy object and deadlift with a set back and straight legs. Hamstring flexibility is limiter.)

1 Minute Max Rep Double Unders/Singles (No jump rope? Lateral jump over something for a minute…ha!)

10 Shoulder Press (Dumbells/Heavy object)

1 Minute Double Unders/Singles

15 Hollow Rocks

Posted in Blog | Leave a comment

2.25.2015

photo-54

For Time:
Move all equipment from Fairfax to Colfax.

Posted in Blog | Leave a comment

2.24.2015

YouTube Preview Image

A. In 15 Minutes, build to a heavy Push Press.

B. AMRAP 15 minutes
15 Air Squats
10 Situps
5 Man/Woman Makers

Name WOD
Donny 9+29
Clint 9+25
Abraham 9+24
Brian 9+10
Laura M 9+6
Kim C 9
Greg 8+27
Jenny 8+27
Sterling 8+26
Fawn 8+26
Tiffany H 8+26
Tom 8+26
Josh 8+25
Margaret 8+25
Firster 8+25
Mike F 8+24
Steve 8+19
LBK 8+4
Greg 8+3
Scott 8
Nadia 7+29
Hannah 7+29
David S 7+28
Donald 7+28
Pedro 7+28
Kara 7+25
Armando 7+25
Josh 7+22
Jake 7+16
Melissa 7+14
Amy E 7+10
Lisa A 7+5
Erin 7
Patrick 6+29
Noah 6+28
Sarah M 6+27
Kyle 6+26
Mike B 6+16
Johnny 6+4
Kisa 5+25
Posted in Blog | Leave a comment

2.23.2015

Day 2 Progress Update

Day 2 of Demo

*All classes will run as scheduled at the Fairfax location until further notice. Stay tuned to the website and your inbox for updates!*

A. 3 Sets:
Dumbbell Walking Lunges x 10 Steps (@ heavy)
Rest 60s
Turkish Get-ups x 4 each arm
Rest 60s

B. For Time:
21-15-9
Wall Ball (20/14)
Pushups
Deadlift (84/61)

C. 3 Sets: Downward Facing Chinese Plank x 40s

Name WOD
Vernon 3:49 (rx)
Mike D 4:34 (rx)
Brett 4:45 (rx)
Josh S 4:52 (rx)
Andrew G 5:15 (rx)
Jeff S 5:16 (rx)
Ryan B 5:24 (rx)
Brian R 5:36 (rx)
Sterling 6:20 (rx)
Shayla 6:26 (rx)
Matthew 6:42 (rx)
Yoshi 7:04 (rx)
Donald 7:08 (rx)
Abraham 7:10 (rx)
Jake 7:14 (rx)
Craig 7:26 (rx)
Isaac 7:45 (rx)
Sam 7:45 (rx)
Eric H 7:49 (rx)
Rachel F 7:59 (rx)
Steve P 8:19 (rx)
Ambrose 8:20 (rx)
Erika B 8:44 (rx)
Steph 8:48 (rx)
Kara 9:01 (rx)
Lynda 3:05
Nadia 3:06
Patrick 3:29
Johnny 4:02
Lisa 4:10
Harper 4:12
Mike A 4:12
Brett S 4:19
Dave 4:23
Hanna 4:29
Judah 4:50
Chloe 5:20
Stephen O 5:49
Brandon 6:00
Chelsea 6:00
Rob S 6:14
Liz F 6:44
Katie M 6:46
David S 6:51
Jenny G 6:51
Amelia 6:52
Tamara 6:54
Kera 6:56
Patti 6:57
Jeff 7:01
Jess F 7:06
Sarina 7:10
Tara 7:15
Kim C 7:16
Laura R 7:20
Mike B 7:40
Mike F 7:43
Margaret 7:46
Jessica 7:50
Nancy 7:51
Elisa 8:03
Tiffany C 8:09
Paige 8:31
Tiffany H 8:38
Dave 9:00
Nate 12:50
Posted in Blog | Leave a comment

2.22.2015

feb22

Day 1 of 21 Day Superhero Challenge! www.superherounleashed.com

3 x 1 Minute Max Weighted Plank

3 Sets:
1 Minute Max Rep Barbell Squats (20/15)
1 Minute Max Rep Weighted Overhead Sit-ups with Plate (15/10)
1 Minute Max Rep Pushups
1 Minute Max Rep Burpees
1 Minute Rest

Posted in Blog | Leave a comment

2.21.2015

feb21

A. 3 Sets: Barbell Bent Over Row x 8
Build to heavy.

B. EMOM 21 Minutes:
Minute 1 – KB Swings x 15
Minute 2 – Push Press x 15
Minute 3 – Double Unders x 40

Posted in Blog | Leave a comment
Older Posts

free-intro

class-schedule

Like us on Facebook!

Blog Archives

Visit Us On Facebook