Friday June 13

This one is rough but doable. As son as everyone is back from the warm up we will go over the movements and get ready to hit it. Make sure to stretch Hamstrings and Shoulders before this one.

Reminder that the Beginners Coarse will be offered tomorrow from 9 AM - 12 PM. We will be going over nutrition, mobility, and much more.

Also Vaudville is tonight at 7 please let me know if you would like tickets. 

Thank you and enjoy your freaking life,

Brett

Warm Up:

1 Mile Run

WOD:

FRIDAY 140613

4 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps

Post time to comments.

Enlarge image

Laurie Schrepel and Sangote Ulupano Jr.

---

Torpedo School 2: Learn to Turn by Adam and Rosalie Palmer - CrossFit Journal article [pdf]

Posted by Pukie at 5:00 PM | Comments (12)

Thursday June 12

Warm Up:

50 Jump Squats

Skill/strength:

Rope Climbs

WOD:

THURSDAY 140612

Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters

Post rounds completed to comments.

Compare to 111201.

Enlarge Image

Michael Swetnam, Anchorage, Alaska.

---

The Story in Central East - [video]

---

Sports Should Be Child's Play by David Epstein, The New York Times.

Posted by Pukie at 5:00 PM | Comments (9)

Wednesday June 11

Warm Up:

500 m Row

Strength:

50 Kettle Bell Snatches

WOD:

Tabata

Pull Ups

Push Ups

Sit Ups

Squats

Had a lot of fun riding up to Paonia and back yesterday! Beautiful place we live in!

Tuesday June 10

Announcements:

1. New Members Class will be held this Saturday the 14th at the gym from 9:00 AM to 12:00 Noon. We will go over topics like; nutrition, mobilitiy, squat technique, injury prevention, and member services. Make sure to come to see how you can get the most out of being a member of CFG.

2. The Vaudville review in Glenwood is playing this weekend and on Friday the profits of every ticket goes to the production of Les. Miserables in Glenwood this fall. I would like for us to go this Friday and support a good cause. Tickets are $30, like normal. Please let me know if you would like to go.

3. Below is a picture of me and and my brother Kyle at his new CrossFit gym he started in Glenwood. I worked out with him yesterday and he has invited us to all come and do a WOD at his place Free of charge this Thursday at 6:30 PM. We will have classes as normal however I and anyone else who would like to join will WOD at his place on Thursday at 6:30 PM! I will post the address tomorrow.

Thank you, and make yourself stronger this week,

Brett

Warm Up:

100 Double Undsrs

Strength:

TUESDAY 140610

Overhead squat 10-10-10-10-10 reps

Post loads to comments.

WOD:

3 Rounds

 200 m Run

25 Wall Ball

30 Push Ups

Monday June 9

Warm Up:

2 Rounds of Mary

5 HSPU

10 Pistols

15 Pull Ups

Strength:

3 Rounds of Bench Press

WOD:

MONDAY 140609

3 rounds for time of:
Row 15 calories
10 burpees

Jump over the rower on each rep of the burpee.

Post time to comments.