WOD Blog

Tue, Jun 22 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: Calvin
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

6-22-21


Time
Warm-up

3-5 mins of easy jogging, biking, or rowing followed by…
3 rounds, not for time of:
100 m shuttle jog (2x 50 m, increase speed each round)
15 m high knees
15 m butt kicks
10 steps, walking lunges
30 secs of banded marching
1 min of rest

Skill/Strength

Farmers Carry 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
3x 30-100 m

Workout
3 rounds for time of:
21 Deadlifts, 185/135 lbs
7 Overhead Squats, 185/135 lbs


Cool Down & Stretching

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

Straddle Stretch
Hold 1-2 mins

Calves & Foam Rolling

0% 0%
1st4:53Steph Tue, Jun 22, 2021

Steph4:53  95#; 70lbs kb farmers carry, 3x50m

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