Saturday 2013.08.31


“Hot Shots 19”

Six Rounds:

  • 30 Air Squats
  • 19 Power Cleans (135/95)
  • 7 Strict Pull Ups
  • 400m Run
This memorial workout is in honor of the Granite Mountain Hotshots. All members are welcome and visitors (experienced CrossFitters only please) are free. Please consider donating to the fund for the families here.

Reminder: we will have ONE class at 10 a.m. on Monday, September 2nd (Labor Day).

Friday 2013.08.30


1) 15 minutes to establish a 2RM Pause Clean (pause three seconds at the bottom of the knee/patella) & Jerk

2A) 3x 8 Weighted Ring Dips
2B) 3x 2 16’ Rope Climb


Row 2k

Thursday 2013.08.29

Mobilize: Hips


A: Deadlift, 4×5 @ 65%

B: Deadlift, 3×5 @ 75%, 1×5+ @75%



  • Wall Ball (20/14)
  • Kettlebell Snatch (53/35)
Close: L-Sits

Wednesday 2013.08.28

Rest day! Come into the gym and make-up a workout you missed or work on some mobility.

Upcoming Events

Saturday, August 31st:  We’ll be doing the “Hotshots 19” hero workout at 10 a.m. in honor of the  Granite Mountain Hotshots. All members are welcome, and experienced CrossFit visitors are free. Please consider donating to the fund for the families here:

Monday, September 2nd: we’ll be open for ONE hero WOD at 10 a.m. for Labor Day.

Saturday, September 7th :

Starting next week,  we will have a workout on Wednesdays and Thursdays will be rest days. This means that there will be class at 4:30 p.m. on Wednesdays, and no 4:30 on Thursdays.

Tuesday 2013.08.27


15 Minutes to work up to a near maximal triple Snatch Balance


Three rounds for time:

  • 15 Hand Stand Push Ups
  • 25 Pullups
  • 75 Double-unders