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A reminder--tomorrow we're cleaning out/taking down the storeroom. Open gym is 11-2, we'd love any help we can get. Super bowl party is 4:30 at John and Amaria's house. All are welcome! Warmup start this at 10:00 Do all of Crossover symmetry, then: 4 rounds of: 3...
Warmup: 1:00 lat foam roll 1:00 (accumulated) supinated passive hang 50 DU or 100 single unders then 3 rounds of: 5 toes to bar 5 box jump overs CrossFit Workout 14:00 EMOM A 10 box jump overs B 8 toes to bar Rx+ 5 BMU :30 cap for both movements. The BJO will be a...
We're going to be experimenting with once a week easy aerobic work. This kind of work has been found to improve resting heart rate, sleep, and cardiac function. This should be easy--you should feel better at the end of the workout than at the beginning. If you are...
5 years ago last Friday, we lost a great friend to Front Range CrossFit, Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far to early. We miss you, Sam. We will be doing her workout today in her honor. She loved to...
Warmup start this at 6:00 3 rounds of: 20 du :20 copenhagen plank/side https://www.youtube.com/watch?v=omcxYSiUg5M CrossFit Workout start this at 12:00 2:00 on, 1:00 off for 10 rounds 20 DU 10 abmat situps alternate between: max burpees in remaining time max bike...
Warmup- start this at 10:00 4 Rounds of: 10 bird dogs 3 paused back squats up to 80% Lift- start this at 20:00 Back Squat 3x5 between 80-85% CrossFit Workout start this at 35:00 5 RFT 20 walking lunges 20/16 cal row Cooldown start this at 52:00 1:00 banded lunge...
Warmup start this at 10:00 3 Rounds 12m suitcase carry/side up to wow 10 kipping knee raises 20 double unders CrossFit Workout start this at 20:00 For time and load: 6 Rounds 12meter unbroken suitcase carry/side (AHAP) 10 box jumps 8 toes to bar rest 1:00 in...
A quick reminder about Birthday workouts–anyone can have them. You can pick a workout, or just the movements. You tell me 2 weeks before hand so I can fit it into the programming, and then we roll. Happy Birthday Jay! Warmup start this at 10:00 10:00 of: 2 squat...
Warmup start this at 10:00 Spend 8:00 on 10/10/10 rowing drills DU practice bike sizing CrossFit Workout start this at 20:00 On a 30:00 running clock: 3 Rounds at each spot on the ladder: 13/10 cal row 13/10 cal bike 20 du if you finish that, double the reps, and...
Warmup start this at 10:00 Do all of crossover symmetry, then: 4 rounds of: 2:00 easy row/bike 4 paused back squats up to 75% 2 overhand grip deadlifts up to lift weight 1 broad jump AFAP Lift start this at 30:00 Back Squat 2×7 @ 75-80% Then, 2×2 overhand grip...
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John San Filippo
310-666-9423
1338 South Valentia Street, Unit 182
Denver, Colorado 80247