WOD Blog

Wed, Jun 16 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!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

June 16 2021


Time
Warm-up:
4 rounds, not for time of:
1 min of jogging, biking or rowing (increase pace each round)
5 shoulder pass throughs, pvc pipe
7 overhead squats, pvc pipe or empty bar
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups

Skill:
Hollow Rocks 1x70

1x30-70 reps

Complete in as few sets as possible.
Log Result

Workout:
3 rounds for time of:
Run, 800 m
Dumbbell Front Rack Lunge, 50/35 lbs, 20 m
20 Pull-ups

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

Straddle Stretch
Hold 1-2 mins

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

Calves & Foam Rolling

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