For those interested, Chuck is opening up his private Arvada lake July 27th. It was fun last year…except for the lake fee he charged. Make sure you bring cash, small bills only. Warm Up: Warmy+ 3×5 deadlift + 20 DU’s in between sets Xfit WOD: 42,35,28 of: Deads (185/115) Box jumps (30/24) DU’s (3:1 singles) […]

Warm up: Warmy+ 5×5 ground to overhead + 20 jumping jacks. Xfit WOD: 3 Rounds for Reps in 17 minutes 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Rower for cals 1:00 Rest

Warm up: Warmy+ 3 rds of 5 front squats and 7 push presses. 20 single skips in between sets Xfit WOD: AMRAP in 18 minutes 30 Double Unders 15 Power Cleans (95/65) 30 Double Unders 15 Toes to Bar or K2E pull up work 5×10

Warm up: Warmy+ 4×2 front squat then push press, 20 jumping jacks in between sets Xfit WOD: AMRAP with a 135/95 barbell in 12 minutes 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Step ups Push ups Xfit WOD; 4 Rounds for Time 35 Wall Balls (20/14 lb) 20 Pull Ups