Thursday, 9/1/2016

Schedule ALERT  No classes on Monday, September 5th (Labor Day) We are planning to climb a 14’er (MT. Bierstadt) We are leaving from the gym right at 4:30 AM Vamos, Vamos, Vamos! Clean & Jerk – 70%x2, 75%x1, 80%x1, 85%x1, 90%x1 at 40 past the hour 20 burpees 200 farmer carry, with 2 kettlebells (16/24) 40 ball slams 400 meter run, carrying your slam ball (20/30) 60 air squats 600 meter run “Maximum Level” Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts. Times: Vero 19:57 Carla 19:57 Shane 15:51 rx Alissa 17:30 Bull 16:57 rx Jamie 17:13 rx Melissa 18:14 rx Razor 19:01 rx Martha 18:06 rx Raisa 20:00 Carmen 18:30 Jill 20:13 rx Gris 18:54 Vicki 21:15 rx O’Malley 16:40 rx Juarez 21:36 rx Stacey 18:46 rx Hollywood 14:43 rx Sean 15:10 rx Susana 12:45 r Adriana 16:57 rx Jessica 14:36 rx Luke 17:52 rx Ozzy 12:06 rx Roberto 15:44 rx Caileigh 26:12 Susan 25:07 Herman 16:35 Crystal 18:37 “Max” Penny Kim Jill Cathy Wednesdays Roberto 17:13 rx Other Guru John Tuesdays CQ...

Wednesday, 8/31/2016

Schedule ALERT  No classes on Monday, September 5th (Labor Day) We are planning to climb a 14’er (MT. Bierstadt) Details at the gym, and on a Facebook Event Page. Vamos, Vamos, Vamos! Yoga Tonight @ 6pm Muscle Snatch – 60%x5, 65%x4, 70%x3x2 Inspired by the Bladium’s Fosil Game Workout #3 21-15-9 of: Calories on rower Box jump overs (20/24) Rest 3 minutes 21-15-9 of: Front squats (70/105) Pullups Times: Alissa 17:26 Vero nft William bft Raisa 23:25 rx Carmen 18:59 Martha 17:19 rx JMac 22:26 rx Bull 16:55 rx Ozzy 13:27 rx Juarez 18:54 rx Vicki 17:00 rx Ruth 17:49 rx Christopher 19:28 Hollywood 16:19 rx Caileigh 23:56 rx Adriana 17:50 rx Susana 13:12 rx Tere 18:29 Devon 25:57 rx Shane 16:04 rx Crystal 18:41 Other: Miriam 18:14 Yoga: Ashley Guru...

Tuesday, 8/30/2016

Schedule Alert  No classes on Monday, September 5th (Labor Day) We are planning to climb a 14’er (MT. Bierstadt) Details at the gym, and on a Facebook Event Page. Vamos, Vamos, Vamos! Auxiliary work from our very own Guru’s chest at 40 past the hour AMRAP in 12 minutes of 24 kettlebell snatches, total (16/24) 12 goblet squats (16/24) 12 double unders (36 singles) “Maximum Level” Inspired by CrossFit Invictus Every 2 minutes, for 20 minutes (10 sets): Squat Clean *Sets 1-2 = 3 reps @ 50-60% *Sets 3-4 = 2 reps @ 60-70% *Sets 5-6 = 1 rep @ 70-80% *Sets 7-8 = 1 rep @ 80-90% *Sets 9-10 = 1 rep @ 90-95% Rounds: Penny 4+18 Vero 4+6 Carla 4+22 William 3+24 Shane 4+4 Christy 4+36 Karen 4+18 Melissa 5+6 Razor 3+24 Martha 5+56 Raisa 4 Jill 3 rx Bull 3+18 rx JMac 3+12 Gris 4+24 Cathy 3+24 Cori 5 Stacey 3+27 rx O’Malley 3+30 rx Jeremiah 4+24 rx Juarez 3+13 rx Susana 7 Jessica 4+3 rx Luke 4+6 rx Adriana 5+20 Christopher 3 Moni 3 Miriam nfr No-No 4 Nico 4+12 Crystal 5+24 Andrea 4+36 Other Ozzy Guru Max JMac CQ Jeremiah Susana Raisa Martha...

Monday, 8/29/2016

Schedule ALERT  No classes on Monday, September 5th (Labor Day) We are planning to climb a 14’er (MT. Bierstadt) Details at the gym, and on a Facebook Event Page. Vamos, Vamos, Vamos! Push jerk 3-3-3-3-3 (last set try it to be close to 85-90% of 1 RM) at 40 past the hour: (Inspired by the Bladium’s Fosil Games workout#1) Start with a 200 meter run then Max set of thrusters to 35 (65/95) Max set of hang power cleans to 35 (65/95) *Every time you set the bar down, you need to run 200 meters before continuing “Maximum Level” (Inspired by CrossFit Invictus) Every 2 minutes, for 20 minutes (10 sets): Squat Snatch *Sets 1-2 = 3 reps @ 50-60% *Sets 3-4 = 2 reps @ 60-70% *Sets 5-6 = 1 rep @ 70-80% *Sets 7-8 = 1 rep @ 80-90% *Sets 9-10 = 1 rep @ 90-95% Times: Phil 17:28 Vero 15:56 Martha 6:57 Moni 14:30 Razor 19:05 rx Donna 10:09 Penny 13:21 Roberto 14:59 rx Gris 16:25 Shannon 23:45 rx Luke 7:15 rx Juarez 12:03 Jessica 9:00 rx Devon 25:42 rx Hollywood 16:37 rx Caileigh 18:15 rx Stacey 14:49 rx Adriana 17:04 rx Susana 6:46 rx Ozzy 5:58 rx Miriam 14:32 rx Carmen 14:02 Nico 15:13 Andrea 6:32 Tato 12:55 Ian 5:47 Crystal 16:29 Melissa ? Other Kim Sean Sundays Vince 42 30 Max...

Sunday, 8/28/2016

“DVB”  For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of: 10 wall-ball shots 1 rope ascent Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael. Times: Roberto 48:16 rx Vicki 51:53 Sean 70:? rx Vince 42:25 rx Other Alissa...