The longest day of the year is tomorrow so we’re changing up the WOD and meeting at Grampsas Memorial Complex – 4471 Salvia St., Golden, CO 80403 at 5-5:15AM to gather, lace up our bike, hiking or, running shoes and head to the east-facing Lithic Trail by 5:31 AM for a front-row seat to sunrise. […]

Warm Up: Warmy+ 4×2 of Power Cleans to Front Squats to Push Press + 25 Jumping Jacks Xfit WOD: Pull up work: 5×8

Warm up: Warmy+ Tabata, 3 rds of; Squat Push ups Wall ball clean Run down and back Xfit WOD: Buy in: 2 1/2 lap run out on field 150 Wall balls 150 HRPUs Cash out: 2 1/2 lap run out on field Reps are each with partner Pull up work; 5×8

I’m out of town Friday. Next post will be 6/16 Warm up: Warmy+ 4×4 deadlift + 25 jumping Jacks Xfit WOD: AMRAP, of; 5 Deadlifts (155/115) 7 Pull Ups 9 Push Ups 11 Wall Balls P1 performs exercise set while P2 Farmer carries until set is complete, switch. Farmer weight should be AHAP but light […]

Warm up: Warmy+ Tabata, 3 rds. of; Squats Push ups Run down and back Plank, shoulder tap Xfit WOD: Pull Up Work; 5×8