Congratulations to the 12 Stand Firm CrossFitters that participated in the Summer Team Challenge held in Glenwood Springs this past Saturday. It was a lot of fun and a lot of hard work. We all set PR’s in weight lifting and blew up our lungs in the last workout. Half Cocked and the WODing Crashers placed 6th and 13th respectively out of a field of 17 in the Open Division. The Stand Firm Ancient Ones placed 5th of 5 Teams in the Masters Division.
Waylon, Nate, Nina, Lindsey, Bryant, Justin, Hayley, Hannah, Mark, Katie, Cal, Tami. Not Pictured Brian and Nicci.
Warm-up (15 min.): 3 Rounds of Row 300m. 10 POF Squats 5 Burpee 10 Plate OH Lunges R+L=2 Dynamic Stretch. Sprints
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 25lbs.
Do this off the rack.
Do not rack the bar until you have completed all 20 Reps.
If you have to rest you must continue holding the bar during the rest
WOD: WAY TO GO
For Time with a partner:
1 Mile-Run (400m relay style)
100-Wallball
75-Burpees
50-Pull-ups
25-Tire flips
Icing: Do 30 T2B as soom as you can after the WOD
On the horizon is the Summer Clean Eating Challenge. This will start 1 week from today, (next Monday).
More to come on this through the week.
On the other horizon is the 2016 Highway 40 Throwdown, hosted by CrossFit Thin-Air in Fraser. This year it will be a 2 man or 2 woman team event as it was last year. There will be four workouts over a 2 week period completed in our box and then on Saturday the 17th of September the final workouts will be held in Fraser at the Fraser soccer and hockey complex.
If you have not been part of the throwdown before I encourage you to take part. Get a partner and take a chance on having some great fun by challenging yourself in a way you never have before.
A big part of CrossFit is about, “GETTING COMFORTABLE WITH THE UNCOMFORTABLE.”
Posted in the Gym are the specifics and I can answer any questions you may have.