Blog Archive


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Pictured: Kevin during "Fran" at Saturday's Open House – "It hurts so good!"

Yesterday during the CFT, our athletes set 19 Personal Records!! Great job everyone!  It is inspiring to see your hard work pay off!  Enjoy the foam roller!


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 041009.

Charlie and Wes get their pullups on!  Way to get full range of motion!

Come and bring your friends and family to our Open House on Saturday,
June 27, 2009 (TODAY!)from 11 am – 2 pm!  Learn about CrossFit and how
constantly varied, functional
movements executed at high intensity produce results!  Watch a full WOD
(Workout of the Day) in action!  Also, hear from a Scottsdale
Healthcare Professional discuss the health benefits of CrossFit as a
primary fitness program.  You are even welcome to participate in a
group WOD starting at 12:30pm! (Click here for directions.)

IMG_6687 WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 033009.

June15_09 019

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Charlie Front Squat 5 rounds:

5 deadlifts (225/185)
10 burpee box jumps

For time.

Charlie works on developing his wrist flexibility in the front squat.


Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 050409.


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time to comments.

IMG_6566 Rocky Mountain WOD #2 from the Regional CrossFit Games:

3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (165#)
10 Burpees

Speal, Rocky Mountain WOD #2… [wmv] [mov]

PED Testing at CF Games

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