NorCo CrossFit

There Will Be No 9am Class

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The Team WOD Will Start At 10am

Complete For Time:

400m Run

30 Power Snatch (95/65)

400m Run

20 Power Snatch (115/75)

400m Run

10 Power Snatch (135/95)

3 Rounds For Time

20 Slam Ball (30/20)

20 OH Walking Lunges (45/35)

2:00 Rest

3 Rounds For Time

15 Dead Lift (155/115)

15 Wall Ball (20/14)

2:00 Rest

2 Min AMRAP

4′ Burpee Broad Jump

Find Your 1RM Front Squat

*Last done 8/30*

Complete For Time:

800m Run

40 KB Swings (53/35)

20 Burpees

400m Run

60 KB Snatch (53/35)

40 Push Ups

200m Run

75 Double Unders

5 Rounds For Time

15 Pull Ups (C2B if you have them)

8 Thrusters (135/95)

200m Run

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This year the Colorado Open down at Front Range CrossFit will be August 25th-26th. This is always an awesome competition and if your wanting to check it out/sign up click here. Last year we had an awesome time and hope we represent down there this year as well. Registration opens this Tuesday, May 15th @ 9 a.m. and will sell out fast. It only took 3 days for it to fill up last year. Note that there will be no scaling for this competition. On the Event Series page under Colorado Open you can see the weight and exercise list. If anyone has any questions ask myself or a coach about the competition.

9am Class

10am WOD

4 Rounds Each For Time

10 Hang Power Clean (135/95)

20 Push Ups

30 Goblet Squats (53/35)

*1 Min Break Btw Rounds*

Find Your 1RM Back Squat

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“Why the campaign for America’s obesity crisis keeps failing” -Gary Taubes

I would hope not, but not sure if anyone is taking a pre-workout synthetic “let’s get pumped” supplement. If you are make sure you know what your taking. What’s in your pre pump crap is definitely harming rather than helping. Read it here> Crap.

5k Run

*Last Done 365 days ago*