Announcements… As many of you may have heard we will be holding ALL Tuesday classes at Warehouse 41 (4105 Jackson St. Denver, CO 80216 – right by Prodigy Coffee off of 40th). Class times will be consistent with our current class times (5:15 am, 6:30 am, 8 am, 4:30 pm, 5:45
CrossFit Pre-Party: Work up to your BW Back Squat then do 3×3 at that weight) Party: For time complete… 21 Body Weight Back Squats 7 Rope Climbs (L1 – 21 Pull-ups) 15 BW Back Squats 5 Rope Climbs (L1 – 15 pull-ups) 9 BW Back Squats 3 Rope Climbs (L1 – 9 Pull-ups
Please take note that there are changes to the schedule for December. ALL 7 pm classes have been removed from the schedule and noon classes on Tuesdays and Thursdays have been removed. Thanks! The YSCF Team. CrossFit Pre-Party: Accumulate 200 Feet of HS Walks 5×3 Muscle ups
Happy Hour Individual warm-up as desired for first 3-5 min of class Group warm-up starts 5 min into class Pre-Party Deadlift 5×5 Try to find your heaviest set of 5 for the day. All work sets must be within 15% of that heaviest. You may not drop the bar between reps. Party 5 Round
Happy Hour Individual warm-up as desired for first 3-5 min of class Group warm-up starts 5 min into class Pre-Party Movement prep Party 5 Rounds for Time: 12 left-arm kettlebell snatches (L1 – 35/25) (L2 – 55/35) 12 right-arm kettlebell snatches 3 rope climbs Row 250m Rest
Today is a Long day! What does that mean? Read this to find out! Holiday Hours! We will be CLOSED on Saturday, December 24 and Sunday, December 25. We will have one WOD at 9:30a on Monday, December 26. Happy Hour Individual warm-up as desired for first 3-5 min of class Group warm-up s
The WOD for September 6, 2016 is… Happy Hour: Row 600 Meters + 75 Doubleunders + Barbell Warmup Pre-Party: 3 Behind the neck snatch grip push press + 3 Overhead Squats x 5 sets *Work up in weight after every successful set. First set should be around 55-60% of your 1 RM snatch.
The WOD for August 9, 2016 is… Happy Hour: Run 400 Meters + 25 Lunges + :30 hold at bottom of squat + hip mobility. Pre-Party: 3-second pause Front Squats 6×4 @ 65-70% of 1 RM Party: 5 – 2:00 Rounds of… 3 Rope Climbs (L1 – 9 Pull-ups) ME Row for Calories *REST 2