WOD

3 rounds for time of:
20 kettlebell swings
10 push jerks 125/90#
50 air squats

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It's going to be a busy day when there are 11 people in the 6am class

I was impressed on Tuesday when we had 58 people through the doors to train. But yesterday shattered that record with with 68 people. WOD classes we all huge, we had people starting our new skills program and we had a fair amount of lifters in our Olympic lifting classes. It is really great to see everyone training so consistently.

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Don't forget about our Olympic weightlifting clinic next weekend with David Miller and Randy Hauer. The cost for the 3 hour clinic is $75 for Flatirons CrossFit Members.

The workouts and schedule for the Colorado Open are post on Front Range CrossFit's website. If you are competing this weekend make sure you check it out.

WOD

AMRAP in 15:00 of:
 4 HSPU
3 deadlifts 225/155#
7 box jups 20"

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The Lake Eldora Racing team working on their back squats

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Flatirons Crossfit is currently in 10th place for the Fight Gone Bad Fundraiser. I think this is great for a year old Affiliate. Great job everyone who has help contribute. The event is coming up soon so lets make one last push to raise as much as we can. If you have not signed up there is still time to join the team. If you are already on the team hit up you brother in law's uncle's cousin's grandfather's nephew's sister for a contribution. We will be doing the Fight Gone Bad workout on Saturday September 26th at 10:00. We will have lunch served after the workout. There is a $10 fee for lunch and to do the workout. Any money left over will be donated to the fundraiser. I hope everyone can participate in this event. We did it last year with MBS CrossFit and it was loads of fun. If you are planning on doing the workout sign-up on the board.

WOD

3 rounds for time
 Run 200
12 burpees
15 wallballs

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 Great turn out for yesterdays O-lift class. The weightlifting meet at Front Range CrossFit is coming up on November 7th and 8th. This is both an individual and a team competition. If you would like to be on the team and compete get signed up on the Front Range CrossFit site and start training.

WOD

9am Olympic lifting session. Come in and get help with your technique or go heavy.

There will be no classes this Saturday. We will be at the Colorado Open held at Front Range CrossFit.
Come out and support on our athletes competing. It makes a huge difference to have teamates there pushing them through the workouts.

WOD

5 rounds of:
Sprint 200
Rest 1:00

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There are no regular scheduled classes on Monday. We will be having an Olympic lifting class at 9:00am. Come in and work on your technique or maybe go for your 1RM in the clean and jerk or snatch

"The Filthy 50

For time:
50 Box jump,
24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Yesterdays "Angie left a lot of DNA on the pull-up bars (don't worry we cleaned them) and yes Regan is wearing pink shorts. Not that there is anything wrong with that.

And on another note, Amy got a spot on the Leader Board with her effort with "Angie" yesterday. And yes some of the DNA on the bar was Amy's

"Angie"

For time:
100 pull-ups
100 push-ups
100 toes to bar (because sit-ups are stupid)
100 squats

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Brian doing a little extra
Remember the AMRAP earlier this week? Brian did the walking lunges with a couple of Kettlebells. Ouch!

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So if you still haven't met our new Olympic lifting coaches David Miller and Randy Hauer, Now's your chance. They will be doing a 3 hour clinic on Saturday September 19th from 12 to 3pm. The cost is $75 for Flatirons CrossFit members. Sign-up online and spend an afternoon learning and improving the Olympic lifts from two of the best in te business

WOD

8 Tabata intervals each of:
 Deadlift 225/155#
Jerk 95#
30 second rest between intervals
Score total reps

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9/1/08

Amy started training at Flatirons CrossFit one year ago this week. She has consistently trained 5 days a week for the past year. In that time I have seen Amy transform both physically and mentally. She has more then doubled all her weightlifting totals. She has developed a very solid foundation with the Olympic lifts. She is doing most of the workouts RX'd (and would do them all RX'd if she had her way). She is cranking out very nice kipping pull-ups. She continues to exceed my expectations and maybe hers too. Amy is a great example of what you can accomplish when you put your mind to it.
9/1/09

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We all know how challenging CrossFit workouts are. It take an extreme physical effort to complete them, but what about the mental effort? Our heads play games with us as we struggle to crank out one more rep. I personally have wished for my hamstring to pull during a 400 meter effort or for my shoulder to separate during pull-ups just so I can quit and have the pain go away. What sort of thoughts run through your head during a workout?

WOD

3 rounds for time of:
20 push press 75/55#
30 box jumps 20"
15 pull-ups

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The new weightlifting program starts tonight at 6:30.

WOD

Deadlift 3-3-3-3-3
 then
 21-15-9 reps for time of:
 Wallballs 20/10# 10' target
 Burpees
 KB snatch 16/12kg

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The 5:30 crew during their surprise team workout +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ Olympic Weightlifting is back on the schedule starting on Wednesday. Keith will be teaching classes Wednesday and Thursdays at 6:30. Also Stay tuned for a three part clinic put on by David Miller and Randy Hauer. The November O-Lift meet being put on by Front Range CrossFit is not that far off so let's start throwing some weight around and get ready.

 Heard after yesterdays 5:30 WOD
 "Tim, there is nothing good about what you do. That was awesome"