Monday, 9/28/2015

Back squat: 5-5-5-5-5 at 80% at 40 past the hour AMRAP in 12 minutes of: 4 strict pullups, 4 ring dips, 4 hand stand pushups/ kb strict press on knees Warm up: Coach’s choice

Sunday, 9/27/2015

CFTN members Jeff Heidrick, Heather Booker and possibly JoLynne, as our secret weapon, are competing on a 6-person team in an upcoming event on October 3 & 4 at Front Range CrossFit called the Do More Charity Challenge The first event is to raise as much money as we can for the Ronald McDonald House Charities of Denver and we are hoping our Terra Nova family can help. This is how: Today we will be having a very casual in house event. We will be doing three workouts that would be easy to scale or modify. Anything you can give would be greatly appreciated. We will also be having a potluck throughout the day. And, in case you were worried, the dish that you bring DOES NOT have to be paleo. Vamos, Vamos,...

Saturday, 9/26/2015

EMOM for 10 minutes of: 1 power clean + 1 squat clean (70-75%) rest 5 minutes 20-15-10-5-10-15-20 of: Mountain climbers (prison rules) Kettlebell swings (16/24) *Here is the catch: All sets need to be unbroken. If you break any set, you must do 5 burpees before...

Friday, 9/25/2015 WOD

3 Rounds of: 20 total curtsy lunges with barbell on the back squat rack (35/45) 30 Russian twist, prison rules (20#) 400 meter run Warm up: Coach’s choice

Thursday, 9/24/2015

Don’t forget Sunday’s fund raiser/ Potluck. The fun starts at 9 AM 4 rounds of: 20 hand release pushups 20 front squats (65/95) 20 push press (65/95) 20 situps Warn up: Coach’s choice Times: Karen 25:33 Heather 17:32 Cristy 17:00 Ed 28:49 Jeff 17:32 Shane 30:18 Aziz 19:59 Verito 21:46 Miriam 25:30 Josue 24:15 Ines 26:02 Adriana 17:35 Bryan 27:00 Sean nft Gonzo 28:07 T2 22:30 Roberto 20 ish Shannon ? Guru 35:38 Justin 25:37 Cynthia 24:50 Liz 22:06 JMac 27:27 Vicki 20:10 Joe 27:03 Diana 25:40 Vero 26:40 D 24:24 CQ 22:01 Herman 30:05 Susan 29:29 Jess 28:13...