Saturday February 2

Closed for team competition at Glenwood Springs CrossFit!


Come join us for even hour and cheer everyone on!


Wish Us luck!


Brett

Friday February 1

Mobility WOD

Skill:

Lateral Splits 4 min

Front Splits 4 min each side






WOD:

AMRAP 16 min
1 Rope Climb
5 Hang Power Clean (185/135)
10 Burpee




Make sure to come out and support our team! Glenwood Springs CrossFit 10:00 AM to 4:00 PM



Competitors Work:

Run 1 mile (do not do anything else intense, Do Not Go to CrossFit unless to STRETCH!)

Stretch for 45 min set a timer and Stretch your entire body. Come ask if something is very tight. Figure it out before hand! Hedi come in at 5:30 please so we can work on your arm safely, have some more research. Make time at night to pack before hand. Get lots of keep! Your Coach Brett!

Thursday January 31

Mobility WOD

Proper Bench Form

Skill:

Push Up



WOD:


5 Rounds

20 Pistols
10 Bench Press (185/135)
2 Lengths Bear Crawl

Competitors Work:


Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Wednesday January 30

Episode 8 Mobility WOD

Skill:

Planks


WOD:

30 sec L-Sit
5 Shoulder to Overhead (155/105)
4 Lengths Farmers Carry (50/35)

Competitors Work:

Run 1 mile (do not do anything else intense, do not Coe to CrossFit unless to STRETCH!)

Tuesday January 29

Mobility WOD

ALI

Skill:

Skin the Cat : (on rings)


WOD:

5 Rounds for Time of:

10 HSPU
30 Double Unders
2 Lengths of Sled Pulls (135/95)


Competitors Work:

100 Burpee Pull Ups

Monday 28

                            Motivation needs to be like showering, do it daily!

External shoulder rotation!

Skill:

Overhead Pistols

50 Strict




WOD:

Bear Complex

5 Rounds

7 Times Through= 1 Round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Touch and go. No rest at the bottom or you start over…


Competitors Work:
100 Hand Stand Push Ups
100 Pull Ups