Those that ordered Book Of Mormon Tickets, they have been bought & payed for. Please drop off checks to me before this Friday. $ 63.50 per ticket.

ALSO

If you ordered a Rockies ticket for the game on June 1, please bring $15 per ticket to the gym this week (cash or check, checks payable to Jeremy Rife). Checks or exact cash preferred. Just give to your coach.

Eli soaring high during the weekend. He is now competing up an age group and still kicking ass!!!

WORKOUT

EMOM For 9: 3 Touch & Go Power Cleans. Add weight as you go.

THEN

With a 5 min Clock:

300 m Run

Remainder of time, AMRAP of:

5 Power Cleans (185#/115#)

3 Push Jerks

2 min Rest THEN

With a 5 min Clock:

200 m Run

Remainder of time, AMRAP of:

5 Power Cleans (185#/115#)

3 Push Jerks

The floors are still not ready to have weight dropped on them yet. Please avoid the new floor area or place barbells gently on them after your set. Thanks!

Those that ordered Book Of Mormon Tickets, they have been bought & payed for. Please drop off checks to me before this Friday. $ 63.50 per ticket.

ALSO

If you ordered a Rockies ticket for the game on June 1, please bring $15 per ticket to the gym this week (cash or check, checks payable to Jeremy Rife). Checks or exact cash preferred.

Congrats to Jacob and everyone else that completed the Colfax Marathon & Half marathon over the weekend.

WORKOUT

Front Squats: 3-3-3-3-3. Add as you go. Double Bounce out of bottom. GET DEEP!!! (20 mins). Compare to May 8th.

THEN

8 min AMRAP Ladder Of: (3,6,9,12…)

Power Snatch (95#/65#)

Burpees

The floors are still not ready to have weight dropped on them yet. Please avoid the new floor area or place barbells gently on them after your set. Thanks!

Those that ordered Book Of Mormon Tickets, they have been bought & payed for. Please drop off checks to me before this Friday. $ 63.50 per ticket.

Thanks for the patience this weekend guys as we fixed the floors. They have turned out great. New platforms cant be installed until Wednesday once the cement has cured a little bit more and the mats will be placed back on them tomorrow after lunch. Back to a regular schedule Monday Monday. Hell yeah.

Great crew at Red Rocks Saturday.

WORKOUT

30 sec on/30 sec rest, alternating for 12 mins: (for total reps)

HSPU (strict/kipping/wall walks)

Pull Ups (strict/kipping/ring rows)

THEN

3 Rounds For Time Of: ( 18 min Time Cap)

400 m Run

30 KB Swings (70#/55#)

30 Wall Ball

Revised Schedule Sunday.

Getting the floors done this Friday (finally), so we will be changing it up a bit this weekend.

Sunday: 10 am Wash Park. Meet at the Pull Up Bars.

ALSO

Those that ordered Book Of Mormon Tickets, they have been bought & payed for. Please drop off checks to me before next Friday. $ 63.50 per ticket.

Revised Schedule Saturday & Sunday.

Getting the floors done this Friday (finally), so we will be changing it up a bit this weekend.

Saturday: 9 am Red Rocks. Meet on the stage.

Sunday: 10 am Wash Park. Meet at the Pull Up Bars.

ALSO

Those that ordered Book Of Mormon Tickets, they have been bought & payed for. Please drop off checks to me before next Friday.

ALSO

The more the merrier are welcome to come this Saturday the 18^th in Edgewater to Kam Looneys Pub Crawl.  It is from 1-4 so try and be there by 12:45 starting at the bar called Providence(5280 W 25th Ave  Edgewater, CO 80214).  The cost is $25.  It is going to support her sisters Lightway at Sloans daycare/preschool.  There will be tons of games at each bar and we will be hitting 5 different bars all within walking distance of each other.  Whoever wants to go feel free to meet at Crossfit Broadway at 12:15 and we can carpool/cab it together.  Otherwise just be at Providence in Edgewater at 12:45.     Please bring check or cash.

Had a great group that enjoyed the car park workout yesterday. Was a toughie.

The work has begun. They will be pouring today, back to business as usual Monday!

Revised Schedule This Friday, Saturday, Sunday.

Getting the floors done this Friday (finally), so we will be changing it up a bit this weekend.

Friday: 6,7,9am. Meet in the gym

4:30 & 5:30 pm Meet in the back parking lot for the afternoon classes.

Saturday: 9 am Red Rocks. Meet on the stage.

Sunday: 10 am Wash Park. Meet at the Pull Up Bars.

ALSO

Those that ordered Book Of Mormon Tickets, they have been bought & payed for. Please drop off checks to me before next Friday.

ALSO

The more the merrier are welcome to come this Saturday the 18^th in Edgewater to Kam Looneys Pub Crawl.  It is from 1-4 so try and be there by 12:45 starting at the bar called Providence(5280 W 25th Ave  Edgewater, CO 80214).  The cost is $25.  It is going to support her sisters Lightway at Sloans daycare/preschool.  There will be tons of games at each bar and we will be hitting 5 different bars all within walking distance of each other.  Whoever wants to go feel free to meet at Crossfit Broadway at 12:15 and we can carpool/cab it together.  Otherwise just be at Providence in Edgewater at 12:45.     Please bring check or cash.

So many P.R’s today!!!

WORKOUT

5 Rounds For Time Of:

300 m Run

60′ Sled Push

20 Ground To OH (45#/35#). Gently place the plate back to the ground. 5 Burpee penalty fro dropping the plate from OH.

Revised Schedule This Friday, Saturday, Sunday.

Getting the floors done this Friday (finally), so we will be changing it up a bit this weekend.

Friday: 6,7,9am. 4:30 & 5:30 pm. Will be an outdoor based workout. Meet in the back parking lot for the afternoon classes.

Saturday: 9 am Red Rocks. Meet on the stage.

Sunday: 10 am Wash Park. Meet at the Pull Up Bars.

ALSO

Those that ordered Book Of Mormon Tickets, they have been bought & payed for. Please drop off checks to me before next Friday.

ALSO

The more the merrier are welcome to come this Saturday the 16^th in Edgewater to Kam Looneys Pub Crawl.  It is from 1-4 so try and be there by 12:45 starting at the bar called Providence(5280 W 25th Ave  Edgewater, CO 80214).  The cost is $25.  It is going to support her sisters Lightway at Sloans daycare/preschool.  There will be tons of games at each bar and we will be hitting 5 different bars all within walking distance of each other.  Whoever wants to go feel free to meet at Crossfit Broadway at 12:15 and we can carpool/cab it together.  Otherwise just be at Providence in Edgewater at 12:45.     Please bring check or cash.

WORKOUT

Hang Squat Clean: 2-2-2-1-1-1 (15 mins)

THEN

5 Rounds For Time Of: 

200 m Run

9 Hang Power Clean (185#/115#)

15 Burpees

1 min rest between rounds

Revised Schedule This Friday, Saturday, Sunday.

Getting the floors done this Friday (finally), so we will be changing it up a bit this weekend.

Friday: 6,7,9am. 4:30 & 5:30 pm. Will be an outdoor based workout. Meet in the back parking lot for the afternoon classes.

Saturday: 9 am Red Rocks. Meet on the stage.

Sunday: 10 am Wash Park. Meet at the Pull Up Bars.

ALSO

The more the merrier are welcome to come this Saturday the 16^th in Edgewater to Kam Looneys Pub Crawl.  It is from 1-4 so try and be there by 12:45 starting at the bar called Providence(5280 W 25th Ave  Edgewater, CO 80214).  The cost is $25.  It is going to support her sisters Lightway at Sloans daycare/preschool.  There will be tons of games at each bar and we will be hitting 5 different bars all within walking distance of each other.  Whoever wants to go feel free to meet at Crossfit Broadway at 12:15 and we can carpool/cab it together.  Otherwise just be at Providence in Edgewater at 12:45.    Please bring check or cash.

WORKOUT

Hang Squat Snatch: 2-2-2-1-1-1 (18 mins)

THEN

8 min AMRAP Of:

7 OH Squats (155#/105#)

9 Box Jumps (30″/24″)

Emma’s organization is throwing a BIG and FREE dance party in Civic Center Park on Sunday, June 9th. It works perfectly for you all to work-out, go to Irish Rover and head down at 4pm. Coors is putting beer behind it, Westword is putting the music on, YELP, Visit Denver, a whole load of organizations backing us.  The party is celebrating water in all it’s forms – snow, rain, and our need of it this summer! The festival is FAMILY FRIENDLY.

Lastly, I need a few super strong people to help the bands switch their gear out. I pay in HIGH-fives and positive encouragement. Contact Emma on Facebook if you can help out.

WORKOUT

15 min to find a heavy Push Jerk into Split Jerk

THEN

For Time:

400 m Run

3 rounds of,

20 KB Swings (70#/55#)

20 Push Jerks (135#/95#)

400 m Run

Emma’s organization is throwing a BIG and FREE dance party in Civic Center Park on Sunday, June 9th. It works perfectly for you all to work-out, go to Irish Rover and head down at 4pm. Coors is putting beer behind it, Westword is putting the music on, YELP, Visit Denver, a whole load of organizations backing us.  The party is celebrating water in all it’s forms – snow, rain, and our need of it this summer! The festival is FAMILY FRIENDLY.

Lastly, I need a few super strong people to help the bands switch their gear out. I pay in HIGH-fives and positive encouragement. Contact Emma on Facebook if you can help out.

WORKOUT

Back Squats: 5-5-5-5. Add as you go trying to find a 5 rep max (18 min)

THEN

12 min AMRAP Of:

6 Burpees

7 Chest To Bar Pull Ups

8 Front Rack Lunges (135#/95#)