Memorial Day

No Classes. Enjoy the day and take a moment to remember those that this day is for.

Holiday Schedule

Saturday

9:30 Skills Class

There is no 10:30 class

Monday:

The gym is closed

Have a great holiday and get some rest!

"Mini Fausto"

3 rounds for time of:

10 pull-ups

15 burpees

20 box jumps 20"

25 wall balls 20/14#

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Karen training for the games

Yesterday we ordered 225 pounds of organic and grassfed meat form our new partner US Wellness Meats. The quality of the food you eat is paramount to good health. Eating corn fed beef is like eating corn and remember that you can make anything out of corn, so you probably shouldn't eat it. Cows are not meant to eat corn and neither are you. Despite what the Corn Growers Association says, high fructose corn syrup is not good for you and neither is corn fed beef. The order will be delivered to the gym on Wednesday or Thursday. You should be able to pick up your order on Friday. Good eating everyone.

There are still a few spots left for the advanced rowing clinic. Everyone please pay by next Friday to secure your spot.

The Developmental Weightlifting Meet is filling up fast and we will probably have to cap it at 30 so if you are planning on doing it get registered  asap.

WOD

8 rounds of:

3 snatches every 2:00

Use 80% to 85%

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Controlled Mayhem!

WOD

For time:

20 push jerks 185/120#

40 burpees

You can break up the reps however you want.

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Eduardo learning to snatch.

There are still a few spots left for the advanced Rowing Clinic on Saturday June 5th at noon. If you took te first clinic you are eligible or if you have already had some experience rowing.

Article: Ketogenic diets and physical performance.

WOD

21-15-9 reps for time of:

Skwat clean 135/85#

Box jumps 24"

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Got stick jumps!!!

To do list:

Turn in order for meat today

Sign-up for weightlifting meet on the 19th of June

WOD

3 rounds for time of:

10 pull-ups C2B

20 stick jumps 24/20"

30 KB swings

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Olympic weightlifting comes to Boulder

Flatirons CrossFit hosted the first ever USAW Level One Coaching Cert this past weekend. Thirty people took the course with particpants coming from as far as Texas and Las Vegas. There was a large contigent from Colorado and the Boulder area. It is great to see that much interest in Olympic lifting here in Boulder. Flatirons CrossFit will be hosting many more clinics and Meets in the near future. These are a great opportunity trainers learning how to coach the olympic lifts to get further involved in the sport of weight lifting and continue to improve their skills. We are putting on a sanctioned Developmental Weightlifting Meet on the 19th of June. Sign-up is online so get signed up and get involved.

USAW LEVEL ONE COACHES CERT.

No Classes today due to the coaches cert.

Don't forget about the sale at Lululemon Sunday night 6 to 7pm. Come by for some great deals and drinks.

Get your meat orders in by Tuesday.

WOD

3 rounds for time of:

Run 400

10 burpees

15 box jumps 20"

20 wall balls 20/14#

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Libby trying out the "stick jump"

This Sunday from 6 to 8 pm is the Select sale for Flatirons CrossFit at Lululemon on 29th St. Don't miss it! There will be lots of great deals drinks and of course those awesome Lululemon Pants

All orders for meat must be in by Tuesday the 25th. Don't forget. If you need a order form please let me know but you should have one.

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 Article: Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes

“Although most dietary guidelines recommend reducing meat consumption, prior individual studies have shown mixed results for relationships between meat consumption and cardiovascular diseases and diabetes,” said Renata Micha, a research fellow in the department of epidemiology at HSPH and lead author of the study. “Most prior studies also did not separately consider the health effects of eating unprocessed red versus processed meats.” Read more......

WOD

For time:

10 snatch 75/55#

50 double unders

15 snatch

40 double unders

20 snatch

30 double unders

25 snatch

20 double unders

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Karen squats 220

There will be no classes this Saturday because we are hosting a USAW level one coaching cert.

We still have a few spots left for the June 5th rowing clinic. If you want to sign up, put your name on the board. The cost is $20 and is well worth it. If you did the last one you can sign-up for the advanced clinic. There are spots still available for both.