“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps Nasty Girls Video - if this doesn’t get you inspired and excited to hammer away at today’s workout then we need to talk.

30 Muscle-ups for time If you are not yet able to do the muscle-up do 30 ring pull-ups and 30 dips.  If you are not yet able to do ring dips, do 30 band-assisted ring dips.  If you are not yet able to do band-assisted ring dips, do regular dips.   In other words, scale as necessary,...

Sunday’s workout will be held at the Garage4150 at 9AM.   We are doing the CrossFit Total.  It is the first of the three pre-paleo team challenge workouts.  Come preparred to lift some heavy weight.  The three workouts were selected to include a broad range of physical skills...

WOD: Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps Scale as necessary, duh. Check out the video highlight from the games.  We know, it looks like Nicole shorts her last rep on the first set...

Reminder! Tomorrow’s workout will be held at the northwest corner of North Boulder Park at 6am.   WOD: “Tabata Something Else”  Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are...

First 20 minutes: snatch technique work WOD: Shoulder Press 1-1-1-1-1-1-1 reps A big thanks to MBS CrossFit for having us out for the Spring Weightlifting meet.  It was fun and competitive and a great learning experience!  Results here.

Workout at North Boulder Park, 9AM.  We are on! WOD:  3 rounds - 10 push-ups 20 box jumps 30 KB swings 200 meter run Big Ups to Molly and Emily who traveled down to Front Range CrossFit for the Practice Games.  Great job guys.  Results here. Here’s a recap of the week.  We...