Friday, 1-22-2016


Friday, 1-22-2016

Happy birthday to Noon Class Nate Dawg!



Winter WODfest is this weekend! Pete, Coach Foust, and Coach RZ will be competing (and Morgan joining us for this event! She has moved to Northern CO). Heat times are below.  This is a two-day competition and Saturday is held at CrossFit Eminence and Sunday is SWIMMING events at the VMAC in Thornton.  Directions to both are posted below.

We’re planning to have a good fan club showing at the event so please come!  We will also be setting up our lime green tent for home base with heaters =)

Morgan Saturday 9:00am, 12:10pm, 2:45pm  Sunday 8:15am, 11:30am

Foust Saturday 10:15am, 1:00pm, 4:00pm  Sunday 9:30am, 12:20pm

RZ (same heats as Fousty above)

Pete  Saturday 10:30am, 1:10pm, 4:15pm Sunday 9:45am, 12:30pm

Directions to CFE

Directions to VMAC pool



Oh and there’s also this little football game going on Sunday as well.  GO BRONCOS!!!


Workout of the Day
Overhead squat
*Increasing weight with each set
then, yup we are really driving home the “ladder” rep format this week….




Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans (185/125)
9 handstand push-ups
3 cleans (185/125)
12 handstand push-ups
6 cleans (185/125)
15 handstand push-ups
6 cleans (185/125)
18 handstand push-ups
6 cleans (185/125)
21 handstand push-ups
9 cleans (185/125)
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Post your results to the Whiteboard.