5 Rounds: 7-Dead lifts (275/185) 30-Air Squats 7-Strict HSPU Box Brief: Apollo killed it this weekend at The Rocky Mountain Classic. Our team (above) took 4th place just missing the podium by a few points. Chad finished in first place in the competitive men’s division. Great job Apollo!

   24-20-16-12-8-4 Push Press (115/85) Front Rack Lunge (115/85) **40-Double Unders after each round.  No Open Gym today. 

   3 Rounds: 800 Meter Run 90 second rest 400 Meter Run 90 second rest 200 Meter Run 3 minute rest Lifting Clinic tonight at 6:30. Cost is $20. See you there!! No 6:30 or 7:30pm classes tonight.  No open gym on Friday. 

“Three Wise Men” “Jeremy” 4 Minute AMRAP: 5-Hang Squat Snatches (135/95) 10-Lateral Barbell Burpees *2 minute rest “Ben” 4 Minute AMRAP: 10-Power Cleans (135/95) 20-Pull Ups *2 minute rest “Beau” 4 Minute AMRAP: 15-Box Jump Overs (24/20) 30-Wall Balls (20/14) The Three Wise Men was created to bring awareness to veteran suicides in the U.S.... Read More

  A) 20 Minutes to find a 10RM Back Squat B) Accumulate 2 minutes in an L-Sit *10 Calorie row/150 meter run every time a set is broken.    This Veterans Day we invite all military and their families to join us in completing the “Three Wise Men” hero workout. Wednesday will be a full... Read More

   3 Rounds: 30-HRPU 30-KBS (53/36) *10 minute cut-off *@13 minutes 3 Rounds: 30-Box Jumps (24/20) 30-T2B *10 minute cut-off This Veterans Day we invite all military and their families to join us in completing the “Three Wise Men” hero workout. Wednesday will be a full schedule so spread the word!  Visit the following link... Read More

  20 Minute AMRAP: 3-Power Cleans 3-Front Squats 3-Jerks Box Brief: Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!

      “Goat Day” 20 Minute EMOM: Even Minutes: Goat 1 Odd Minutes: Goat 2 Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick.  **Fridays workout will include, power cleans, front squats and jerks.  Box Brief: Classes are cancelled this Saturday because we want to push everyone to... Read More

   A) 5-5-5-5-5—Sumo Dead lift B) 5-5-5-5-5—Bench Press Box Brief: Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!

    12 Minute Clock: 1 Minute-Box Jumps (30/24) 1 Minute-Hang Power Cleans (115/85) 2 Minutes-Box Jumps 2 Minutes-Hang Power Cleans 3 Minutes-Box Jumps 3 Minutes-Hang Power Cleans