UPCOMING EVENTS

CrossFit Open 2020

10/10/19-11/11/19

Open WODs will be Fridays

at 7am and 6:30pm

Register here

 

Ski Conditioning!

Oct 2nd-Nov 22nd

8 Weeks

5:30-6:30pm

$95

Sign up here!

 

Fall Class Changes

Oct 2nd - Nov 22nd

Wednesday night CrossFit 6:30-7:30pm

Friday night Team WOD 6:30-7:30pm

 

Sunday Yoga is Back!

10-11am with Rachel

 

 

CLICK HERE for the Current Schedule

 

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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto

 

 

 

 

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Saturday
Aug292009

Monster Rules

Here are the rules for the new monster contraptions:

(click on a pic to enlarge)

"Monster" reps always include the jump up and jump down.

Kicking another athlete in the face is not allowed, even if they are getting ahead of you.

Thursday
Aug272009

WOD Friday, August 28, 2009

Bring your bike if you want to take advantage of the BIKE OPTION!

Yippee! We finally get to try out the monster. Those non-Friday folks will just have to wait...

Buy In: Mobility, Bike/Run Warm-up, a little monster practice

WOD: For time, 21-15-9

Monster Knees to Elbows

Run 550m or Bike 950m loop

So you don't stay up all night wondering, that means we will do a total of three rounds, each round having 21, 15 or 9 reps of MKtoEs and one loop of either bike or run (you pick).

Cash Out: PNF Stretch

 

Wednesday
Aug262009

WOD Thursday, August 27, 2009

Buy In: Mobility, KB Routine

WOD: 8-7-6-5-4-3-2-1

Deadlift

Handstand Push-ups

Kettlebell Cleans

Cash Out: Muscle-up progression

Wednesday
Aug262009

WOD Wednesday, August 26, 2009

Buy In: Mobility, 400m warm-up run, 20 Bar Thrusters, 100 Jump Rope

WOD: Back to school special! Tabata Something Else.

You know Tabata... 20s on, 10s off. But this time, we are not going to score your worst round. Nope - you get full credit for what you do. Just add up your total reps.

(8) Tabata intervals of Pull-ups (box kipping today)

(8) Tabata intervals of Push-ups

(8) Tabata intervals of Sit-ups

(8) Tabata intervals of Air Squats

Cash Out: Cirque de Soleil. Dress appropriately.

 

Tuesday
Aug252009

Congratulations, Roger! 

Normally, we count on Roger Hedlund as a regular in our 6:15am WOD. His attendance has been a little spotty this summer...

But Roger has not been sleeping in.

Many of you probably saw some of the press on the Leadville 100 mountain bike race, since Lance's appearance (and decisive win) made national news. And just this past weekend, a bunch of crazy folks finished the Leadville 100 ultra marathon, which also made the Denver Post.

But few among us are aware of something called the "Leadville Trail 100 Leadman" and "Leadville Trail 100 Leadwoman". You see, those Leadvillians are very prolific event organizers. And they seem to like their events to include plenty of epic suffering. And they give special recognition (not to mention an entry discount) to people who wish to suffer on a volume basis.

Our Roger is now officially a Leadman. Here was what he did on his summer vacation, including the official description and Roger's absolutely amazing times:

July 11, Leadville Trail Marathon.  26.2 miles of breathtaking, Leadville Rocky Mountain trails, summiting notorious 13,188 ft. Mosquito Pass. Seven well-supplied aid stations. (8 ½ hour total time limit). 5 Hours 25 Minutes.

July 26, Leadville Silver Rush 50 Mountain Bike Race. The course is 50 miles (total) out and back within the high altitude environment of Leadville's historic east-side mining district. The route is extreme in true Leadville fashion. Three well supplied aid stations with a 4 hour cut-off time at half-way point. 5 Hours 47 Minutes.

August 15, Leadville Trail 100 Mountain Bike Race. 50 miles out and back. Start/Finish in the heart of Leadville @ 10,200’. 90%+ dirt or double track dirt roads. Steep climbs: serious descents. 7 mile climb to the 50 mile turnaround at 12,600 ft. Approximately 14,000’ elevation gain. Greater than 65% average finish rate under the 12 hour limit. Excellent support stations. 10 Hours, 11 Minutes.

August 16 (THE NEXT DAY, MIND YOU), Leadville Trail 100 10k Trail Run. 3.1 miles of the Leadville Trail 100 course. Paved and dirt roads. Aid station at turnaround. Race begins at the corner of 6th and Harrison Ave. Out and back course using the first and last 3.1 miles of the Leadville Trail 100 course. 56 Minutes. Just a little thing he did to stay loose.

August 22&23 (yes, 2 days), Leadville Trail 100 (running). 50 miles out and back in the midst of the Colorado Rockies. Lowest point is 9,200 ft. and the highest point is Hope Pass, 12,600 ft. The majority is on forest trails with some mountain roads. Pacers allowed after the 50 mile point. 11 well-supplied aid stations with cut-offs; 5 are medical checks. 29 Hours, 14 Minutes.

So, in case you were wondering, Roger put in a total of 51 Hours and 33 Minutes racing this summer as a Leadman.

Put your feet up and have a cold one, Roger. Heck, have a couple. You deserve them.

We look forward to seeing you soon.