20 July 17

maritza push press
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Attention: No Barbell Club this Saturday, 7/22!

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Mat Fraser – Making a Champion: Part 11 (Video)
 
In Defense of Laziness
 
Bacon Guacamole With Cheddar Chips
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WOD

 

LI Strength:

Trap Bar Deadlift 3×8
Band Pull Apart x20
 

LI Conditioning:

AMRAP 8 minutes:
4 Push Ups
8 Ball Slams
12 Kettlebell Swings
100M Goblet Rack Walk
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

For time:
21-15-9
Deadlifts
Push Ups
Calorie Row
 
Rx: M – 185# | F – 135#
 

19 July 17

July '17 Elements Grads

New Elements grads Kate, Daniela, Gloria, & Ralph: official ‘bell swinging, sled pushing, beasts! Great job, guys!

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Ilya Ilyin 245kg/539# Clean and Squat Jerk (Video)
 
7 Relaxing Yoga Poses to Unwind
 
Summer Salad Recipes No Lettuce Included
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WOD

 

LI Strength:

Heavy SA Kettlebell Swing x6-8 / arm
Suitcase Lunge x6-8 / leg
 

LI Conditioning:

4 Rounds:
6 Box Jumps / Step-Ups
DB Complex, L/R*
200m Run
 
-Rest 1 minute between rounds-
 
*DB Complex =
2 DB Clean + Push Press
3 Hang DB Snatches
4 DB Goblet Squats
 

LII Strength:

Snatch Push Press + Overhead Squat
3+3, 4 sets
 

LII Conditioning:

4-5 Rounds:
3 Snatch Deadlift
3 Muscle Snatch
5 Overhead Squat
6 Box Jumps
200m Run
 
-Rest 1 minute between rounds-
 
Rx: M – 95# | F – 65#
 
Rx+: M – 115# | F – 75#
 

18 July 17

Julianne T2B Swing
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Scientists Agree: Coffee Naps Are Better Than Coffee Or Naps Alone (Video)
 
Man Who Identifies as 6-year-old Dominates CrossFit Kids Class
 
Keto Strawberry Lime Smoothie
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WOD

 

LI Strength:

Sandbag Front Squat x8
Push Up Practice
 

LI Conditioning:

AMRAP 6 minutes:
8 Sandbag Shouldering + Squat
6 Ring Rows
4 Burpees
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
6 Sandbag Cleans
8 Jumping Pull Ups
10 Slamball Lunges
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 6 minutes:
5 Pull Ups
7 Ball Slams
9 Sandbag Shouldering + Squat
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
8 Sandbag Cleans
10 Push Ups
12 Slamball Lunges
 
Rx: M – 35#/60# | F – 25#/40#
 

17 July 17

weddle bb front rack
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CrossFit.com | My First Throwdown (Video)
 
Exercise on Vacation: Essential or Pure Evil?
 
Sheet Pan Breakfast Bake
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WOD

 

LI Strength:

Push Press x6
Pull Up Practice
 

LI Conditioning:

EMOM 10 minutes:
6 DB Thrusters
6 Ball Slams
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

EMOM 10 minutes:
5 Toes To Bar
5 Thrusters
 
Rx: M – 115# | F – 78#
 

Sunday Yoga Update!

 
As you all are aware, we offer Yoga classes every Sunday at 930AM with our Yogi extraordinaire, Chad Byron. Previously, these classes were offered as a standalone punch card. In an effort to increase regular attendance and streamline our membership policies, we’ve decided to roll Yoga into the fold of regular offerings to go along with 6AM Kettlebells, CrossFit WODs, and Barbell Club.
 
What this means is that Yoga is included with your regular monthly membership or punch card and will count towards your total classes in the same way that any other class does, no need for a separate additional Yoga Membership. If you’re interested in adding something new to your weekly routine, or to incorporate some dedicated recovery work on Sundays, grab your mat and your kombucha and come try it out!
 
Namaste!
 

15 July 17

Yomery SN DL
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CrossFit.com | Jamie Greene: Chipper Workout (Video)
 
ESPN The Body Issue 2017
 
Easy Ceviche Recipe
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WOD

 

LI Strength:

Box Jump x3
Chin Up Practice
Heavy KB Swing x10
 

LI Conditioning:

4 Rounds (For load):
2 Laps, Farmers Carry
10 2DB Floor Press
Sled Push (high/high)
 

LII Strength:

Box Jump x3
Weighted Chin Up x3
2DB RDL x10
 

LII Conditioning:

4 Rounds (For load):
2 Laps, Loaded Carry*
12 2DB Floor Press
Sled Push (high/low)
 
*alternate each round between Goblet Rack Walk & Farmers Carry. Rest as needed between rounds
 
Suggested Weights:
Goblet Rack Walk – 32kg/24kg | Farmers Carry – 28kg/20kg
Floor Press – 50DB/35DB | Sled Push – +80/+50
 

14 July 17

Lauren AB
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CrossFit Games | 2017 West Regional Highlights (Video)
 
There Will Never Be Another Usain Bolt
 
Paleo Cobb Salad
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WOD

 

LI Strength:

2KB Push Press x6
Long Lunge Row x8-10 / arm
 

LI Conditioning:

Partner WOD – 7 minutes:
You Go, I Go Swing Ladder
5 Kettlebell Swings
10 Kettlebell Swings
15 Kettlebell Swings
-rest 2 minutes-
AMRAP 5 minutes:
2, 4, 6,… Burpee Sprawls
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

Partner WOD – AMRAP 7 minutes:
10, 20, 30,… Double Unders
-rest 2 minutes-
AMRAP 5 minutes:
1, 2, 3,… Burpees
 

13 July 17

Caitlin Jerk
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17 Year-Old CJ Cummings (69kg, USA) 183kg/403# Clean & Jerk (Video)
 
Infographic: How to Spend the Last 10 Minutes of Your Work Day
 
Meat Temperature Guide
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WOD

 

LI Strength:

Dumbbell Goblet Squat x10
SA KB Swing x7 / arm
 

LI Conditioning:

2 Rounds:
1) 1:00 Calorie Row
2) 1:00 5 Hang Dumbbell Snatches / arm
3) 1:00 10 Air Squats + 10 Lunges
4) 1:00 Burpee Step Ups
5) Rest
 
-Rest :20 between stations-
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

2 Rounds:
1) 1:00 Assault Bike (Calories)
2) 1:00 Alternating Dumbbell Snatch
3) 1:00 Wall Balls
4) 1:00 Box Jump Overs
5) Rest
 
-Rest :20 between stations-
 
Rx: M – 50DB/20# | F – 35DB/14#
 

12 July 17

Mallory at Deer Mountain at Rocky Mountain National Park

Never home, but always reppin’: Mallory at Deer Mountain, Rocky Mountain National Park, Colorado!

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Cleared Hot Ep. #4: Tony Blauer (Podcast)
 
The Inextricable Tie Between Eating Disorders and Endurance Athletes
 
Curried Cauliflower Rice Recipe
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WOD

 

LI Strength:

Trap Bar Deadlift 3×10
Band Pull Apart x20
 

LI Conditioning:

AMRAP 12 minutes:
5 Push Ups
6 Ring Rows
7 Ball Slams
8 Alternating KB Dead Clean + Front Squat
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

AMRAP 12 minutes:
5 Pull Ups
7 Ball Slams
9 Alternating Sandbag Shouldering + Squat
11 Push Ups
 
Rx: M – 35#/60# | F – 25#/40#
 
Rx+: C2B Pull Ups
 

11 July 17

nu jerk
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Mat Fraser – Making a Champion: Part 10 (Video)
 
Dan John | Heating Up Rest Periods
 
Your Favorite Athlete’s Favorite Smoothie
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WOD

 

LI Strength:

Muscle Clean + Pause Front Squat, (1+1) x 5
Push Up Practice
 

LI Conditioning:

2 Rounds For Time:
300m Run
100m 2KB Rack Walk
30 SA Kettlebell Swings
100 Single Unders
250m Row
 

LII Strength:

1 Snatch Deadlift
2 Muscle Snatch
3 Overhead Squat
 

LII Conditioning:

2 Rounds:
800m Run
50 Double Unders
500m Row