WOD

21-15-9 reps for time of
KB clean and jerk
Box jumps 20"
Pull-ups

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Article: Why exercise won't make you thin.
I'm going to call BS on this one just because it written by someone who thinks that fat turns into muscle (among several other physiological impossibilities) when you exercise.

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The Kettlebell Challenge is in two weeks. It is the first in a three event series that will award prizes to the overall winner(s). You must register online in order to participate. The lifts will be a 10:00 snatch test and a 10:00 long cycle clean and jerk.

WOD

6-9-12-15-18-21 reps of:
Front squat
Start heavy, finish as heavy as possible.
Score is total of first and last weights

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Training tools

I want to thank everyone for celebrating our 1 year anniversary yesterday. The party got off to a rough start thanks to the city of Boulder and we had to move it back to the gym. I just want to thank everyone for all their support and a big thanks to Rosanne and Amy for all their help planning the party ( okay, they did all the work). And thank you Beau for signing the banner.
I can't wait to see what the next year brings. I am looking forward to next year and all the FCF community is going to accomplish.

WOD

Eat Drink and be Merry

1 year celebration BBQ at Eben G. Fine Park in Boulder. Party starts at 3:00.
See everyone there.

Hopper Workout

Lucinda box jumps 41" easily


The lighter side of CrossFit

Seriously though, when you can lift as much as Godzilla you can wear what ever you want.

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We are currently 3rd in the Fight Gone Bad IV fundraiser. We need everybody to get on board and help us stay in the rankings and reach our fundraising goal. Join the team now and help us support these two great causes. Go to FGB4.org to get started and join the team.

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Do people really eat this stuff?
A 2010 calorie shake?

WOD

3 clean and jerk every 3:00 for 8 cycles
Choose one load and stay with it all 8 rounds

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The rarely seen, yet unrivaled double kettlebell swing


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Okay, It's official. CrossFit has gone mainstream.
Kelly Clarkson does CrossFit.

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Kelly Clarkson is probably doing the Fight Gone Bad IV fundraiser. Are you? Get SIGNED UP know and help us reach our goal of $15,000.00

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Don't forget the BBQ is this Sunday at 3:00 at Eben G. Fine Park. See you there.

WOD

For time:
7 rounds of
7 wallballs
7 burpees
7 Double kettlebell swings 34/16kg

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Kara and Robin battle it out during "DT"


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The Flatirons CrossFit 1 year anniversary BBQ is this Sunday at Ebin G. Fine Park at 3:00. Just in case you didn't get the Evite send me an email and I'll get you all the details.

"DT"

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Use 155/100# for all lifts

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Elizabeth bustin' out pull-ups

"Jackie"

For time:
Row 1000
50 thrusters 45/35#
30 Pull--ups

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I love these pull-up bars


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Okay, so the people who are running the Fight Gone Bad Fundraiser have changed the website and registration process. To get signed up and start raising money go to FGBIV.org and click on Register and then join a team. The site should walk you through the registrtion process. We are still a long way from our goal of $15,000 and we need everyone's help. It takes a few minutes to sign-up and another few minutes to send out your donation page via email. Quick and painless. The pain comes with the workout on September 26th. You do not have to do the workout to raise money so join the team and help us raise money for two very good causes.

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There will be no 6:30 weightlifting until the 17th while Mark is on Vacation

WOD

AMRAP in 15
3 Power Snatch 135/90#
10 Box jumps 24"
Sprint 100 meters

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Todd wins Gold at the State Games


Congratulations Todd. Honestly, I knew you could do it. Todd has been an inspiration for me personally in the year and a half that I have known her. She trained her ass off for this meet, working around a hectic work schedule and training around an injury. She put it all together on a big stage and won.

WOD

Snatch
3-3-3-3-3

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