"Tabata this"

8 Tabata intervals each of:
Push-ups
Sit-ups
Pull-ups
Squats
Row
Record lowest number of reps for each exercise. Count calories on the rower

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Texting has gone to far

WOD

For time:
Run mile
then
50 deadlifts 135/90#
200 meter sandbag run
30 power cleans 135/90#
200 meter sandbag run
20 thrusters 135/90#

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Who likes heavy thrusters?


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What does everyone think of the new posting system? Love it or hate it?

WOD

3 round for time of:
30 kettlebell snatches/15 each arm 24/16kg
30 boxjumps 20"
30 ohwpl

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WOD

3 rounds for time of:
10 pull-ups
10 front squats 165/105#
10 burpees

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"Grace"

Clean and jerk
30 reps for time
135/85#

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How to use your hamstrings

There is a lot more to the Olympic lifts then just a jump and a land. Mark has spent years training with the best Olympic Lifting coaches in the business including Crossfit's very own Coach Burgener. Learning the Olympic lifts will make you a better CrossFitter. Their movements are invaluable to developing overall fitness.

WOD

Deadlift
1-1-1-1-1
then 12-9-6 reps @ 66%

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The deadlift workout at the games


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I have noticed a disturbing trend since we revamped the schedule and programming. The days we do heavy weightlifting attendance is down. First off, I just want to be blunt and say that strength is the most important physical attribute there is. If you are strong everything you do physically will be easier. Heavy weightlifting is how we get strong - Period. If you are skipping the weightlifting workouts you are doing half of Crossfit. At Flatirons CrossFit you will be doing about a quarter of the program because we like to lift heavy stuff. If you want to cherry pick that is your choice.

On that note, make sure you are coming to Mark's class on a regular basis. We a lucky to have him as our Olympic lifting coach so take advantage of his class.

Attention CrossFitters! The WOD will now be posted one day behind.
Thanks for your cooperation
-Management

Saturdays workout is going to be "extra special" don't miss it.

WOD

Deadlift
1-1-1-1-1
then 12-9-6 @ 66% of max

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Jrap blasting through "Fran"


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The Colorado CrossFit Games are coming up September 12th and 13th. They are open to anyone in Colorado. Sign-up on the Front Range CrossFit website and then put your name on the whiteboard so I know who the team is. Spots are limited so don't put it off.

"Fran"

21-15-9 reps for time of:
Thrusters 95/65#
Pull-ups

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That banner was up all week end at the Games. In case you are too lazy to click and enlarge the photo, its saya "Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate."
The athletes performance in the Games more then proved this statement. And at the same time proved that CrossFit is the next generation of physical culture. If you call yourself an athlete and are not training using CrossFit programing you have some holes in your game. If you are not doing CrossFit and calling yourself fit...guess again.

WOD

# rounds for time of:
30 wall balls 14/20# 10 ft target
30 hang squat snatch

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"Fausto"

5 rounds for time of:
10 pull-ups
15 burpees
20 boxjumps
25 wallballs

Go hard. He is dead and you're not.

Games pics