Saturday July 21

CFG encourages competition at any level no matter what age. Already everyone competes with other athletes in the gym and more are considering competing publicly. Either way there is little better character stimulus than friendly and intense competition!

Remember that we are sending two teams of our friends and athletes to competition in Glenwood Springs next weekend Saturday; Make sure to attend and cheer on our teammates. When you come please be sure to wear your CFG "Being Weak is a Choice..." T-Shirt and yell and encourage with all the gusto that you have. These athletes need and want your support. Let's show them how much we love their competitive drive!

"Bitter" 

5 Rounds For Time: 

400 Meter Run
1 Rope Climb
15 Burpees
1 Rope Climb

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Friday July 20

On the Minute For 20 Minutes: 

Odd Minutes: 3 Power Snatches + 3 Overhead Squats (weight of your choice)

Even Minutes: 10 Double Unders


“Smutty Vunderbar”
4 Rounds For TIme:
20 Kettlebell Swings (70, 53)
200 Meter Run

Thursday July 19

“Diane 2012 Regional WOD #1”

21 – 15-  9
Deadlift (225, 155)
Handstand Push Up

Post Scores to Comments,

Wednesday July 18

Regional WOD 2: (Scaled)

1000 Meter Row
25 Pistols
15 Hang Power Cleans (225, 135)

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Tuesday July 17

Deadlift

5 x 5

Bench

5 x 5


5 Rounds for Time

400 m Run
15 Thrusters

Monday July 16

The Book is closed on the 2012 CrossFit Games. Records were set and tears were shed. To sum up the Games showed us all how humbled and inspired we can be. The abilities of the human body are not yet fully uncovered. It can truly do amazing things! All that we think we can accomplish in life can probably be x by 100. It all comes down the rituals that we have in life everyday that dictate the outcome. At any rate it is a blast and honor to share the experience of mental and physical strengthening with you. A body of warriors walk tall and dream big for the two seconds in front of their eyes to be legendary.





Hang Power Snatch
7 x 1, On the Minute
Power Snatch
7 x 1, On the Minute
Squat Snatch
7 x 1, On the Minute



 “By The Bucket”
4 Rounds For Time:
15 Thrusters (95, 65)
30 Double Unders
200 Meter Run

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"NATE"

Friday July 13

The Back Squat

All of our athletes are mentally tough and push it hard in the WODs, if we are concentrating on being as tough outside the box as we are in imagine what can be accomplished. Great work everyone! You are setting the standard for the passionate athlete for life!

Brett L.

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift

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 Dirty Anchor”
3 Rounds For Time:

400 Meter Run
10 Kettlebell Swings (70, 53)
10 Burpees
10 Chest to Bar Pull Ups
10 Box Jumps (24, 20)

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Thursday July 12

” American Dream”
AMRAP 20 Up Ladder of:
Clean (205, 140)
Muscle Up

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Rifle Falls Sunday Hike

Sunday we are the CFG family and friends are taking a hike on the Rifle Falls Trail (right behind the Rifle Fish Hatchery).

We are going to meet at City Market in New Castle, at 10:15 AM and  will Caravan to the trail head behind the Fish Hatchery.

Feel free to come and bring the friends and family. Tehya looks forward to seeing all of you there.

To a beautiful summer.

Brett L.

Wednesday July 11

The Kettle Bell Swing

Burpees
100 For Time


“Pretty Things”
3 Rounds For Time:
75 Double Unders
50 Squats
25 Kettlebell Swings (70, 53)

Post Scores To Comments.

Turesday July 10

Rope Climbs People!!!

Row
500 Meters For Time

” Sweet Revenge”
21-18-15-12-9-6-3 Reps of Jerks (135, 95)
1 Rope Climb Between Rounds


Post Scores To Comments.

Monday July 9

Coach Burgner Talks about the Squat Clean

Hang Power Clean
7 x 2 On the Minute

Power Clean
7 x 2 On the Minute

Squat Clean
7 x 2 On the Minute

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Saturday July 7

Reminder

Front Squat
3 x 5 Reps
Bench
3 x 5 Reps
Strict Pull Ups
3 x Max Reps



Row 2000m for Time



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Friday July 6

Lower Back Mobility

” Suffering Bastard “
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts
200 Meter Run
20 Double Unders
2 Deadlifts

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Thursday July 5

The Power Snatch

Strength

30 Double Unders
30 Hard Pull Ups



WOD

“Bode”
12 Rounds For Time:
5 Handstand Push Ups
11 Power Snatches (95, 65)


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Wednesday July 4

Happy Independence Day

“1776″ - 1mi run followed by 7 rounds of 7 clean + jerks, 6 burpees over the barbell.

 For Time

1mi run
7 rounds of:
7 clean + jerks 95/155
6 burpees over the bar

Stop being concerned with what others think about you. Do everything for yourself.

Tuesday July 3

Yes, we are open tomorrow!

No, we do not have 4:30 PM class today because CrossFit Kids took over this spot this week.

Normal schedule resumes next week.

Warm Up

400 m Run
30 Double Unders

2 Rounds of:
10 Hand Stand Push Ups
2 min Hand Stand Hold

50 Ring Dips


WOD

"Helen"



Strictly Judged!

Monday July 2

Is Sugar Toxic?!

“Snatches”
On the Minute for 10 Minutes
1 Snatch Pull + 2 Power Snatches + 3 Squat Snatches

Post Scores To Comments.


“Slumbrew 15″
AMRAP 15:
  500 Meter Row buy in:
10 Burpee Box Jumps (20″)
15 Kettlebell Swings (53, 35)
20 Abmat Sit Ups

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Saturday June 29

Named WOD

8:00 AM don't miss it.

Murph


!!!!

Take the challenge