"Helen"

3 rounds for time of:
Run 400 meters
21 kettlebell swings 24/16 kg
12 pull-ups

Karen's 200# squat

When I originally watched this I did not give Karen credit for the squat but after reviewing it in slow motion, her hips do get just below parallel making it a legit squat. This makes Karen the first girl to squat 200# at FCF. 200# is a big squat and we have quite a few girls who are close but Karen is the first to get it. Nice job Karen.

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The Kettlebell Challenge is in a few weeks. This is an event that is open to anyone. Your division is based on your bell size making it ideal for athletes of all abilities. Get signed up now.

WOD

3 rounds for time of:
50 air squats
21 pull-ups
21 ring dips
10 hang power cleans 135/90#

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Oh no he didn't! Godzilla squats 500#


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The Fight Gone Bad Fund raising team is growing. Make sure you get signed up to start helping us reach our donation goal of $15,000. The fund raising part is quick and easy. The workout takes a little while and is not easy but it's lots of fun.

WOD

Back squat
1-1-1-1-1
then 12-9-6 reps @ 66% of max

Todd has been working hard for the past few months on her Olympic weightlifting. This Friday she is competing at the State Games in Colorado Springs. "Get under the Bar!"

WOD

3 rounds for time of:
Wallball 20 reps
KB Snatch 30 reps
SDHP 115/75# 12 reps

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Don't let this be on your conscience.


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Article: Obesity costs the US 147 billion

WOD

100 Burpees for time

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Chloey checking Mike's burpees

"Hopper Workout"

We haven't pulled a workout out of the hopper in a while. These have always proven to be a lot of fun and the best part is no one gets to blame me for their suffering.
The hopper was developed to prove that CrossFit makes you a better athlete by preparing you to be able to do just about any random task. Believe me their are some random tasks in the Jug of Pain as we like to call our hopper.

WOD

3 rounds of:
8 deadlifts 300/195
Run 400

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175# Max hittig 305# on the front squat

Yesterday we had 42 people show up for heavy lifting WOD. Everyone looked really good with their front squats and just about everyone PR'd. I'll say it again, weightlifting is important.

WOD

Front Squat
1-1-1-1-1
then 12-9-6 reps at 66% of your max lift.

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We are a little short on wall space inside so the 9:30 class had to work on their HSPU outside against the building


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Mike gets on the SWAT Team

I just got this email from Mike and I wanted to pass it on to everyone. First, to say congratulations to Mike. And Second, to say thanks for the email. nothing makes me happier then seeing or hearing about people achieving their goals through the hard work that they put in at Flatirons CrossFit. Nice Job Mike.
By the way, 2:33 on that obstacle course is a smokin' time. Those of you that ran the course last month know what I mean.

Tim,

I just made it onto the Boulder PD SWAT team. I wanted to pass on my thanks to you, because without Crossfit I would not have been able to meet the physical qualifications (2:33 on the obstacle course [3:00 min limit] and 87th percentile for men in their 30's on the Cooper fitness test [75% needed to pass]). Not to mention the 23 lbs. that I have lost since starting in March. I really appreciate what you do and the time that you take with individuals during class. I look forward to continuing my work at Flatirons Crossfit.

WOD

21-15-9 reps for time of:
Kettlebell snatch
Burpees

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You've been hearing about it all year. Time to get ready, it will be here soon


The Fight Gone Bad fund raiser has started. Every year the CrossFit community raises money to support Prostate Cancer research and the Wounded Warrior project. Last year the entire Crossfit community raised over $600,000, which was matched by Safeway. We teamed up with MBS CrossFit and raised almost $5000.
That was a year ago. Flatirons Crossfit has grown tremendously in the last year and this year I have set a fundraising goal of $15000. If everybody raises $150 we will have no problem reaching that goal and everyone who raises $150 or more gets a Fight Gone Bad t-shirt. These are great causes. FGB is a great workout and get together. Top fund raisers can earn prizes through CrossFit.
To sign up go to the Team Flatirons CrossFit page and create a personal fundraising page and email it to all your friends and family. They can contribute money online. There is plenty of time to reach our goal so sign-up today and get started.
The workout will take place on September 26th and as of this time it will be at Flatirons CrossFit.
I hope everyone takes part in this event.

WOD

AMRAP in 10:00
Sprint 100 meters
Walk back

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3-2-1 GO!


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It's not your fault if you are getting the wrong information!
Article: Go lighter not harder.

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Mark has about 5 pairs of Weightlifting shoes for sale, sizes 10 through 12. They are brand new Do wins. They are $75 a pair. They are about $120 with shipping off the web and you can't try them on. If anyone is interested let me or Mark know.