AMRAP in 12:00
10 T2B
10 KB swings 24/16kg 

 

Registration for the Open is today. I would like everyone to consider signing up, joining the team and starting the week of the 22nd doing all five workouts. There are many reasons why I want everyone to participate but the main one is we are a team. Whether you compete or not everyone at FCSC is responsible for helping each other train. You guys create a unique training environment that creates a lot if intensity. It is that intensity that has helped our athletes do so well in competition. We have sent athletes to the CrossFit Games for the past three years and this year will be no different. Sign up and be a part of the team! It will be the best 10 bucks you ever spent.
We will be doing the workouts every Saturday at the 10:30 class. They will be set up as a mini competition and everyone will act as a judge for each other. Plan on making an event out of it. With any luck we will be in the new gym for at least 4 of the workouts. What a great way to kick off the new gym.

Front squat
5-5-3-3-1-1-1
Start your first set of 5 at 75%-80%. From there you want to add as much weight as you think you can do another set of 5 for. Do the same thing for the 3's and the singles until you hit your max.

New Space update
It took a lot longer then expected to get through all the permitting stuff but they are hard at work doing the build-out. We will be moved in by March 1st. Everything is looking good and I have a crack team working on the color scheme for the inside. We will be painting and building plarforms in the weightroom and painting and installing the pull-up bars soon after. We have the coolest set of pull-up bars already but in the new space they will be twice as cool. (you'll get it when you see the space)The bathrooms are almost done, and yes, they have showers. We will be putting in the indoor ice baths and a few other really cool features.

It doesn't look like much now but trust me.

3 rounds for time
10 stick jump burpees
20 KB swings 24/16kg
30 wallballs 20/14#

Registration for the Open starts on Wednesday. Get signed up and join the fun

More scary news about corn and GMOs

USWM orders are due tomorrow

5 rounds for time of:
10 squat cleans 135/95#
10 box jumps 24/20"
10 T2B

How much can Kasey deadlift? 540 lbs!

 USWM orders are due byTuesday the 31st. If you need a order form, email me.

For time:
Row 1000
20 snatch 115/75#
40 wallballs

 The CrossFit Games Open starts February 22nd and runs for 5 weeks. A new workout a week will be posted by CrossFit.com and athletes in Crossfit gyms around the world will be doing the workouts and posting their results as the first step to qualifing for the CrossFit Games. Everyone can participate in this format and see where they rank world wide. It is also a great way to get into competing as well has supporting your teamates. We will be doing the workouts twice a week in a competition setting. That means athletes and judges. It would be great to get everyone at FCSC involved in the Open. last year they gym with the most participating members all got tickets to the CrossFit Games in LA. Registration starts the February 1st. You will register as an athlete and join the Flatirons Team. For more information on the Open and how to register click here.

Deadlift
1-1-1-1
12-9-6 @ 65% 

Weighted hand release push ups?

USWM orders are due on Tuesday the 31st.

Fran

21-15-9 reps for time of:
Thrusters 95/65#
Pull-ups

This is a classic CrossFit workout. If you have never done it before don't miss it. It is a short fast workout but is a great benchmark of your overall fitness. If you have done it before then don't miss your chance to get another crack at it.

From the locker room at 24 Hour Fitness. 

8/2:00 rounds of:
Sprint 150 then AMRAP of:
10 box jumps 24/20"
10 KB swings 24/16kg

The Mile High Sprints were a ton of fun. We ended up with the largest team there. The competition was really tough this year with some really good times being laid down.
Austin took second place in his division with a 6:56 2k.
Kevin took second his division by rowing a 7:02 with a bad shoulder. He knock himself unconcious putting away the dishes and separated his shoulder when he hit the floor about a week ago.
Ted rowed a 7:10 to win his division and win a trip to the CRASH Bs in Boston.
Tim won the 500 with a 1:24.6
Emma won the 500 for the girls
Rose had a tough go in the 2K but took second in the 500

Austin and Ted. 



Rose and Emma getting set for the 500

 

Kirk is back and has a special workout planned for today's 10:30 workout.

The Mile High Sprints are today. This is the qualifier for the CRASH B's in Boston at the end of February. We have a team of 9 at the sprints this year. Come down and cheer your teamates on.

OHS
1-1-1-1
12-9-6@ 65% 

 The Heat schedule is up for the Mile High Sprints. Check your times and get there early they could change.

"AT THE END OF PAIN IS SUCCESS!"