WOD 30 burpees Then… On the minute… 3 rounds… Sprint… 100m 60m 30m

Event 1 of the 2011 CrossFit Games has been announced! If you already haven’t done so, check it out! It’s a Murph-like WOD with a water element thrown in there. At first I wasn’t too happy about a swimming event being thrown into the mix, but I think CFHQ has a pretty good job on this WOD.   Great job on [...]

Strength Back squat 3-3-3 WOD AMRAP 12 9 dumbbell push up 9 double under 9 ring pull up

Yesterday’s groups were a lot of fun! I was really impressed how everyone really got after it, especially on the 100m runs. I don’t think I saw anyone slacking off. Y’all really make me look forward to coming to work. Hats off to Esteban (Steven M.) and Missy for being the only ones to comple the WODs as Rx’d. Great [...]

WOD   5 Rounds for Reps 30 seconds of front squat (m=bodyweight, f=75% of bodyweight) Rest 30 seconds 30 seconds of floor press (same weight) Rest 30 seconds You then have 1:00 to run 100m

The results from the Boulder Road Runners Summer Track Series are in! Ok, so they’re not officially in and posted on their website, but we were there last night so we can give you the recap.   The West family was out in full force yesterday. Dagny, Aurora, and Li’l Johnny all completed the 100m dash in an amazing display [...]

All right people. Three things:   1) Don’t forget about Mary’s yoga class tomorrow at 11:00 am. Now that you’ve got the muscles, she’ll show you how to keep them limber!   2) You need to “Like” us on Facebook. Not the Conviction CrossFit group, but the page. Go to the search bar in Facebook and type us in. You [...]

If you don’t know what “posterior chain” means, you will by the end of the workout. STRENGTH Press 5-5-5 WOD 3 RFT Run 500m 15 wall ball 14/20 15 kb swing 55/70

WOD   5 RFT 5 Hang Power Clean–heavy! You choose the weight 5 Pull ups 5 Push ups

Saturday we had another good morning of Olympic lifting.  Several of you rolled in bright and early at 9am and got some great work done with Michael.  If you haven’t made it in for an Oly class yet, make it a point to do so.  These lifts are a great way to make quick gains in strength, balance, coordination, speed, [...]