WOD Blog

Fri, Jun 18 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 18 2021


Time
Warm-up:
3 rounds, not for time of:
1-2 mins of jogging, biking, or rowing (increase pace each round)
5 hip & back extensions
5-7 deadlifts, empty/light bar
5-7 hang power cleans, empty/light bar
6-8 front rack lunge steps, empty/light bar
5-7 shoulder press, empty/light bar
5 inchworm push-ups
5-10 hanging knee raises or sit-ups
30 secs of foam rolling for your back/lats

Skill:
For quality:
Double Under Practice, 5-10 mins

Workout:
Teams of 2 - for time:
90 Hang Power Cleans, 95/65 lbs
90 Push-ups
90 Hanging Knee Raises
Run, 800 m

*Scale: Push-ups or Knee Push-ups
Hanging Knee Raises or Sit-ups

Run must be done together.

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

Hamstring Stretch
Hold 1-2 mins per side

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

Cobra Stretch (abs)
1-2 mins

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