Getting Filthy...

WOD: The Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
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Keep it on the DL. Down...

WOD:  Deadlift 3-3-3-3-3 Skill work: skin the cat, hand stands, and lock outs The Boulder Stroke and Stride series is just around the corner.  Check out the calendar and let us know which dates you can attend!   Sunday morning at North Boulder Park, round 1.
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Knees to Elbows...

WOD: 3 rds. for time of: 400m run 10 KTE’s 20 push ups 40 squats Thanks CF Fairfax! Would you eat this stuff?
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Carry Your Weight...

WOD: 250 m kettlebell carry 21 kettlebell swings, goblet squats, push-ups 250 m kettlebell carry 15 kettlebell swings, goblet squats, push-ups 250 m kettlebell carry 9 kettlebell swings, goblet squats, push-ups 250 m kettlebell carry
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Sunday Workout in the P...

Free workout, open to all, this Sunday, 9:00AM. Where: North Boulder Park (meet at the corner of 8th and Balsam) View Larger Map
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It’s Friday, I...

WOD: Squat: 10-10-10-10-10 Max set of dead hang pull-ups in between each set. Trevor and Emily knocking out the KB swings during Helen. And the answers to our quiz: 1. Brocolli – yes (duh) 2. Grapes – yes (double duh) 3. Ketchup – questionable  4. Baked turkey leg...
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“Helen”...

Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
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Eat Real Food....

You can find Red Wagon Organic Farm at the Boulder Farmer's Market on Saturday mornings and Wednesday evenings. Many of you have expressed an interest in food with questions such as: what should I eat, how much, when should I eat, and can what I eat improve my performance in...
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“DT”...

WOD: “DT“ Five rounds for time of: Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 reps
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See Spot Run – Fo...

Last week we swapped out the 5K run for a Tabata workout due to the downpour. Some may have thought the 5K WOD had gone away for good. Well, it came back. First 20 minutes: Running technique drills WOD: 5K run Hang power clean work after warm-down.
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