Happy Father’s Day to all of you rad dads out there!
We have a lot going on this week, so take note of a few dates. We will be performing the Member of the Month workout this next Wednesday. To learn more about Erin, read our member of the month spotlight blog post.
Also the weekend of the 22nd and 23rd we will be hosting outdoor WODs as our gym will be used for the last-ever CrossFit Weightlifting course held in the United States. Saturday we will be going to Centennial Middle School at 8:30am and 9:30am for a little fun in the sun! On Sunday we will be doing a group hike with two different start times. First group will be heading out at 8am, and our second group will be heading out at 9:30am. Come out, meet new people and have some fun on one of Boulders most popular hikes. More details here.
Front Squats and Man Makers… what else could you ask for?!
A little burner of jump rope and core work along with some gymnastics skill progressions.
Wednesday: Spotlight Workout
Member of the Month WOD
Every 4min until failure
20/15 Cal Bike
12 Push Jerk at 115#/75#
12 Bar Facing Burpees
12 Strict Pull-Ups
*Cap is 24min (6 Rounds)
*Once you cannot complete rounds, row for max cals until 24min is met.
So everyone is working for 24min!
The focus of today is on muscular endurance and stamina. This workout will build fast and leave you wondering if you paced properly. Do you go out fast, so you can build in more rest; or do you take this workout as if it was a long AMRAP and use the time you have to chip away at the weights, but have limited rest periods? You decide!
This is a special workout because no matter what, you will be working for 24 minutes. Erin loves endurance WODs, but likes the challenge that “Death By” workouts provide, so you get a little bit of both. As the workout will be scored first by how far you got on part A and then scored second by how many calories you were able to rack up on part B.
Lets just say you get to test a running benchmark along with a weightlifting benchmark in the same day!
Back to benchmark Friday with some classic strict gymnastics strength work.
Saturday: 8:30am and 9:30am Centennial Middle School Track
KBS, Running, and Push-Ups
Sunday: 8am and 9:30am
Meet at the Mount Sanitas Trail Head at either of the above start times!