Monday, 12-2-2013


Monday, 12-2-2013

WINTER WODFEST at CrossFit Eminence in Thornton. Registration opens at 9:00am Monday morning.  Great individual competition with Scaled and Pro categories.  HURRY because registration will sell out within 30min!
FOR YOUR FITNESS ENTERTAINMENT, we have NEW classes and hours starting TODAY (Dec 2nd):
TURBO CLASSES (30min) – 4:00-4:30pm Mon, Tues, Wed, Thurs, and Fri
YOGA – 6:30pm-7:30pm Thursdays; 11:00am-12:00pm Saturdays
NEW 10:00am Saturday FREE class
OLYMPIC LIFTING & COMPETITOR Classes – Mondays 6:00am-9:00am & 4:00pm-6:00pm; Wednesdays 6:00am-9:00am; Saturdays 8:00am-9:30am
Workout of the Day
Front Squat/Back Squat Complex, from
4 sets: 3/6 – Front Squat/Back Squat Complex
– Perform 3 reps of Front Squat, rack the bar, then immediately go into 6 reps of Back Squat with same weight
– Work at 80-85% of your 1RM Front Squat
– Rest 2min between sets
10 Rounds for Total Max Reps:
20sec Burpees
20sec Thrusters 75/55
20sec Rest
Post your scores to the Whiteboard.

Details of NEW classes:

TURBO CLASSES – Get in, hit some conditioning, get out.  The 30min Turbo Classes will only include the Met-Con (ie Conditioning) workout for the day.  These classes include a quick warm-up & mobility session, quick instruction & set-up, then the conditioning workout for the day.  Then cool down and cookie on your own.  The conditioning may be modified for time depending on what is programmed.  We ask that you have been CrossFitting for at least SIX MONTHS before coming to Turbo Classes because of the fast pace.

YOGA – These are new times and days for Yoga to help increase attendance and awareness of this great offer we have for you at Alpine.  Remember, Yoga classes are 100% FREE with your unlimited or Three Classes Per Week Membership!!  $10 drop-in for non-members.


NEW 10:00am Saturday – We have added an additional 10:00am FREE CLASS on Saturdays.  So we now have 8:00am (Alpine only), 9:00am (Free), and 10:00am (Free) classes on Saturdays.  If you like to get your sleep-on Saturday mornings, then this is the class for you. Remember, there is different programming between the 8:00am class and 9:00am/10:00am classes; please don’t come to the 9/10am classes expecting to do the 8am WOD.

OLYMPIC LIFTING & COMPETITOR CLASSES – This is an extension of our previous Weightlifting program.  These are Open Gym hours and you can come and go at your own schedule.  We will have one coach available during these hours.  As we begin this program, some days you may even receive one-on-one instruction!
We encourage everyone from beginners to experienced CrossFitters to utilize this program to increase your exposure and comfort level and safety with the primary tool of CrossFit – the Barbell!  Even coming ONE day per week will have tremendous benefit. There is currently NO EXTRA CHARGE for this program so please take advantage!
Programming will follow Rudy Neilson’s, TheOutlawWay.Com, which is a focused and periodized Olympic Lifting & Strength program with additional conditioning for CrossFitters.
HOURS: Mondays 6:00am-9:00am & 4:00pm-6:00pm; Wednesdays 6:00am-9:00am; Saturdays 8:00am-9:30am.


Additionally, we will have TWO COACHES AVAILABLE EVERY SATURDAY morning.  We will also continue to have two coaches at most 4:30pm & 5:30pm classes.

Updates will be added to the website schedule shortly.  Please familiarize yourself with the different tabs and classes on our schedule page: