WOD Blog

Wed, Jun 9 2021

Sat, Oct 23, 2021 at 9:00am Group Workout!: We’re adding new class times beginning in November! Come meet Heath. He will be running our 9am classes on Tuesdays and Fridays and would like to introduce himself with a friendly FREE workout Saturday, October 23rd from 9:00 to 10:30. Come see what the gym is about!
Happy Birthday: Justin L & Amanda B
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

June 9 2021


Time
Warm-up:

3 rounds, not for time of:
1 min of jogging, biking, or rowing (increase pace each round)
30 secs of jumping jacks
7-10 shoulder pass throughs, pvc pipe
10-15 band pull aparts
5 inchworm push-ups
2 Turkish get-ups, R arm (you choose load)
2 Turkish get-ups, L arm (you choose load

Skill:

Sotts Press 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

Workout:
4 intervals, each interval for time, of:
Overhead Lunge, 115/75 lbs, 15 m
Run, 400 m

Rest 1:2 up to 1:3 (work:rest) between each interval.

Cool Down & Stretching:

Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Lacrosse Ball Trap Stretch
1-2 mins per side

Pec Stretch (laying on side)
1-2 mins per side

Chest & Pec Stretch (hands behind)
Hold 1-2 mins

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719-486-0517
615 Hwy 24 South
Unit D
Leadville, CO 80461 (view larger map)