CrossFit Open 2020


Open WODs will be Fridays

at 7am and 6:30pm

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Ski Conditioning!

Oct 2nd-Nov 22nd

8 Weeks



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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



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We moved to Tabernash!

60 GCR 820 #4, next to WP Auto





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WOD Tuesday, August 11, 2009

Buy In: Mobility, KB Warm-up Routine

WOD: (5) Rounds of:

400m Run on the 5 minute interval

Record slowest split. Compare to 5/6 (5 min), 6/10 (4 min), 7/14 (3 min)

Cash Out: PNF those hamstrings and calves.

S2C2 Lift: Deadlift 5-5-5-5-5

An explanation of our summer running project: We started with a 5x400m on the 5 minute interval back on May 6th. On June 10, we ran it again on the 4 minute interval, and on July 14th, we turned it on the 3 minute. Now we are back up to 5 minutes again. The vast majority of our athletes have been either running faster or holding the same times with the progressively shorter rests. Now we get a chance to start over again and see where we can take it (before the six months of snow pack settles in on our 400m running track).

Is it hard? Heck yes! But it is absolutely worth it when our athletes who swore they "were not runners" back in May have had some of the greatest overall improvement. Oh, don't worry - none of them have been turned into avid runners. But faster "not runners" works for us.


WOD Monday, August 10, 2009

Welcome back from your weekend!

Buy In: Mobility, Wall Squats, KB Routine warmup

WOD: Front Squat: 5-5-5-5-5

Rower familiarity: Do at least (1) 1 minute easy row sometime during rest between squat sets today. Think about getting in and out of straps, technique, resetting the display, etc. All those little details that are frustrating when you have not been on the rower for a while. Not that you would need any of that later this week or anything...

OH Squats: Choose a weight that you can maintain for 12-9-6 as a finisher after your last FS set. This is your chance to pull together everything you wanted to do better during the FS workout with heavier loads.

Cash Out: Ring Progression. If you are able to maintain at least 30s of stable hold (no spotter, nice tight core and lockout), then we will go to a low ring station and start working on assisted dips off the heels. We work up in height to unassisted from there. Otherwise, accumulate 2 minutes and keep working toward the 30s goal.



WOD Friday, August 7, 2009

Buy In: Mobility, Plate Cleans

WOD: For time, (10) rounds of:

Run 120m

Lunge Walk 20m

1 pass of (8) Box Jumps, semi-lateral (7@20", 1@24")

Cash Out: PNF Stretch


WOD Thursday, August 6, 2009

Buy In: Mobility, Clean & Jerk clinic II

WOD: 8x3 Clean & Jerk on the 3 minute interval

Our favorite Oly technique builder. You get 24 total attempts at the lift. Make 20 or more and next time move up (a tad) in weight. Don't get 20? Stay at that weight until you do.

Cash Out: 3 rounds of:

50 Jump Rope Singles

15 KB Twists


WOD Wednesday, August 5, 2009

Today is the LAST DAY to vote in the T shirt tagline contest. If you have not put your 2 cents in, put on your thinking cap and stuff an idea into the (certified) Fat Tire voting machine on the window sill. Sorry, no absentee or mail in ballots for this election.

Buy In: Mobility, Burgener Warm Up, Clean & Jerk with the bar

WOD: (5) Rounds for time:

10R+10L KB Jerk

Sandbag Carry

2 person team WOD today. One person does the jerks while the other person carries the sandbag. Both members must finish before switching exercises. If we need a 3 person team 2 members shadow each other, doing the same exercise together.

Cash Out: Jump rope fun.