For time:
50 pull-ups
40 Double unders
30 calories
20 Deadlifts 225/155#
30 calories
40 double unders
50 pull-ups 

This will be the last workout with pull-ups in this gym. The bars are coming down after the 10:30 workout and headed over to the new gym. 





 

AMRAP in 15:00 
5 OHS 95/65#
10 hang power clean 95/65#
15 SDHP 95/65#

Who's ready for the Open? It starts in 2 weeks. Get signed up! Do the workouts! Have Fun! 

 Registration for the Open has started and the team is forming. We are going to do something new this year for the Open. We are going to treat it as an in house competition series. The workout will come from CrossFit.com each week and every Saturday at 10:30 we will will do them in a competition format with 3 different divisions for athletes of all abilities. The winners will be the athletes that perform the best over all 5 workouts. We will use the same scoring system the Open uses. CrossFit as a sport is growing and this is your opportunity to get introduced to it. The three divisions will be Games, Sport and Scaled.  There will be prizes for the men's and women's winners of each division.

The Games division wil be athletes that have competition experience and are trying to qualify for the Games or Regionals. 

The Sport division is for athletes new to competition that can do most of our workouts RXd. You will have to do all the Open workouts RXd to stay eligible for this division.

The Scaled division will be for athletes new to CrossFit and are still learning the movements. Since no one knows what the workouts will be, they may or may not need to be scaled. We will make that determination every week when the workouts are released. 

Everyone can participate, and last year the gym with the most participating members all got tickets to the Games in LA. 

21-15-9 reps for time of:
S2O 135/95#
Row-calories
Burpees

Update on the update
Thanks to modern technology (a sicissor lift and a paint sprayer) the previous update is now null and void. The pull-up bars are coming down this weekend (so no pull-ups in the workout next week) and we will be moving in next weekend. There wil lnow be no classes next Friday the 17th or Saturday the 18th. The offer to come and workout by helping move all the heavy stuff still stands. I might even feed you 

AMRAP in 12:00
5 thrusters 95/65#
20 double unders

Move Update
Things are coming together quickly with the new gym. Painting should be done this week. Platforms in the weightroom this weekend. Pull-up bars early next week then mats and move out. I am hoping we can be in the new space by next weekend, just in time for the first Open workout. Tenatively we there will be no classes on Friday the 24th to move everything over. If you want a workout show up and help. Those mats are heavy, and trust me, you'll get a workout. In fact just about everything in the gym is heavy.

We have lots planned this year for the new gym. From a learn to row camp with the Boulder Rowing Club, weightlifting camps, and even hosting a competiton. Stay tuned for all the details and get involved in all the action.

4 rounds for time of:
10 burpees
15 Power snatch 75/55#
30 double unders

Registration for the Open has started and the team is forming. We are going to do something new this year for the Open. We are going to treat it as an in house competition series. The workout will come from CrossFit.com each week and every Saturday at 10:30 we will will do them in a competition format with 3 different divisions for athletes of all abilities. The winners will be the athletes that perform the best over all 5 workouts. We will use the same scoring system the Open uses. CrossFit as a sport is growing and this is your opportunity to get introduced to it. The three divisions will be Games, Sport and Scaled.  There will be prizes for the men's and women's winners of each division.

The Games division wil be athletes that have competition experience and are trying to qualify for the Games or Regionals. 

The Sport division is for athletes new to competition that can do most of our workouts RXd. You will have to do all the Open workouts RXd to stay eligible for this division.

The Scaled division will be for athletes new to CrossFit and are still learning the movements. Since no one knows what the workouts will be, they may or may not need to be scaled. We will make that determination every week when the workouts are released. 

Everyone can participate, and last year the gym with the most participating members all got tickets to the Games in LA. 

5 rounds for time of:
5 deadlifts 315/205#
20 wallballs 20/14# 

This weekends snow storm made getting to this weekends events a little exciting to say the least but our athletes had a very sucessful weekend. 
First at the Colorado State Championships Weightlifting Meet, the girls all lifted extremely well all getting medals:
Rosanne: Gold 53kg masters
Jrap: Gold 58kg masters
Danielle: Bronze 58kg
Lucinda: Gold 63kg masters
Tamara: Silver 63kg masters
E: Gold 69kg masters
Erica: Silver 75kg
The Guys did equally as well. 14 year old Liam did a good job at his first meet after just starting to lift a few months ago.
Brett took gold as a 105kg masters in his return to weightlifting and Phil won as an 85kg with a huge 120kg snatch and 160kg clean and jerk. He did something he never does and made all 6 lifts. He was 10 kg behind after the snatch and hit 160kg to tie the total and win on bodyweight.

At the Denver Indoor Rowing Races, Kevin won the 40-49 2k with a 6:57 beating his previous best by 3 seconds. After a dissappointing performance at the Mile High Sprints the week before, Rose stormed back to win the Jr 2000k by more then a minute and the 500 by 19 seconds. She had the 6th fastest 2k time of any women and the fastest 500 of any women. Ted did what he always does and rowed a smooth 7:13 to win his race. He is off to Boston for the CRASHBs in a couple weeks. Nice job everyone.

The weightlifting team and rowing team are sledding down to Denver and Colorado Springs today to compete in the Colorado State Championships and the Denver Indoor Rowing Championships. Wish them luck
All Saturday Classes are on.  

NO 6am CLASS TODAY

3 rounds for time of:
10 pull-ups C2B
10 front squat 165/110#
10 burpees 

Registration for the Open has started and the team is forming. We are going to do something new this year for the Open. We are going to treat it as an in house competition series. The workout will come from CrossFit.com each week and every Saturday at 10:30 we will will do them in a competition format with 3 different divisions for athletes of all abilities. The winners will be the athletes that perform the best over all 5 workouts. We will use the same scoring system the Open uses. CrossFit as a sport is growing and this is your opportunity to get introduced to it. The three divisions will be Games, Sport and Scaled.  There will be prizes for the men's and women's winners of each division.

The Games division wil be athletes that have competition experience and are trying to qualify for the Games or Regionals.

The Sport division is for athletes new to competition that can do most of our workouts RXd. You will have to do all the Open workouts RXd to stay eligible for this division.

The Scaled division will be for athletes new to CrossFit and are still learning the movements. Since no one knows what the workouts will be, they may or may not need to be scaled. We will make that determination every week when the workouts are released.

Everyone can participate, and last year the gym with the most participating members all got tickets to the Games in LA. 

Article: Sugar Should Be Regulated As A Toxin

21-15-9 reps for time of:
Box jumps 24/20"
Goblet squats 24/16kg
Pull-ups

 Busy weekend coming up for FCSC athletes. On Saturday we have 2 teams competing. We have 10 lifters at the Colorado State Weightlifting Championships at Red Rocks CrossFit in Colorado Springs. We also have a team at the Denver Indoor Rowing Championships. All Saturday classes are still on. Workout at 10:30 and then come down to the Denver Athletic Club and catch the team doing the 1000 meter relay.