WOD

21-15-9 reps
Row/calories
Push press 115/75#
Burpees

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The 2009 CrossFit Games


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We checked in at the games site today. It is is going to be an insane competition and the workouts are going to be brutal. The hill is way more nasty in person then it is on TV.

WOD

3 rounds of:
15 thrusters 75/55#
20 kb swings
Run 400 meters

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Great job everyone with yesterdays overhead squats.

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Team Flatirons CrossFit is of to the Games. Tim, Julie, Steve, and Rosanne will be competing in the Affiliate Cup against 96 other CrossFit Affiliates from around the world.
We will have all regular classes except the for the 9:30 class which is canceled for Thursday and Friday. Pinky and the Brain will be running things while I'm at the Games. Don't worry I'm still programing the workouts.

WOD

Overhead Squat
1-1-1-1-1
then 12-9-6 reps @66%

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A Pull-up Tournement. Pull-ups as a sport? We have so got to get in on this.


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"That which is painful to the body may be profitable to the soul"
From a Fortune cookie left on my desk
and no, I did not eat it it.

Flatirons CrossFit coaches a wide variety of people, from world class athletes to grandmothers. We have been steadily averaging 40+ people a day and yesterday we cracked 50 for the first time. The intensity that you guys bring to the workouts is awesome and has made this place an incredible place to train.

WOD

21-15-9 reps for time of:
Body weight deadlift
Box jumps 20"
Pull-ups

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Coach Glassman talks about how we improve athletic performance.

WOD

AMRAP in 12:00 of:
KB snatch 8 reps each arm
Sprint 50 mmeters

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Greg working on his power clean in Fridays WOD


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We will have a slightly limited schedule this week starting on Thurday. Tim, Steve, Julie and Rosanne are heading to the CrossFit Games to compete in the Affiliate Cup.
The revised schedule will be on the board and on the website tomorrow.

WOD

Clean and jerk
3-3-3-3-3

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WOD

Throw something heavy
then broad jump burpee to it and repeat for 200 yards

Happy 4th of July

WOD

10-9-8-7-6-5-4-3-2-1 reps of
Power cleans 155/100#
Ring dips

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Registration for the Colorado CrossFit Games opened on the 1st. The games are going to take place on September 12th -13th. To sign up go to Front Range CrossFit.com. Skip knows how to throw a party so you know these are going to be fun.There are 125 slots available and it is open to all abilities.

We will have regular classes tomorrow but closed on Saturday.

WOD

8 rounds of 3 snatches every 3:00
Start and finish with the same weight

The new pull-up bars are done! The 5:30 class got a chance to break them in. There are so many things we can do on these bars. Take care of your hands!




A GREAT BIG THANKS to James and Kevin for all there help getting this project done. I could not have done it without there help, so again thank you so much guys.

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Here is another dumbass bashing Crossfit Why CrossFit is crap Everyone likes to talk, but to date no one has come forward to prove that they have a better program. Thousands of dollars have been offered up to someone that can beat Jason Kalipha's 2008 CrossFit Games time, and no one has the balls to accept the challenge. If you got something that works better, then last years games workouts should be easy, so step up and show us what you got.

WOD

5 rounds for time of:
10 pull-ups
20 air squats
30 KB swings

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