Friday, January 27th, 2012

WOD

Strength: 3 x 5 Back Squats

Then...

10-1
Squat Snatch (95/65)
Ring Dips

Thursday, January 26th, 2012

WOD

5 Rounds
10 Axle Bar Deadlifts (200/140)
10 Burpees
10 Box Jumps (24/20)

Class getting their situps on!Joedy moves so fast I can't capture her KB Swings.

Wednesday, January 25th, 2012

How's the Paleo Challenge going for everyone?!  Still on track?  Keep up the good work if you are, it only gets easier.

WOD

For time:
7 x 100’ sled pulls (200/155) [this weight does not include the weight of the sleds]

AND...

10 Rounds
2 Push Press every 60 seconds
*Go Heavy!  90-95% max...these 10 rounds should be difficult to get through!

Tuesday, January 24th, 2012

WOD

Strength: Deadlifts - 3 x 5

Then...

20min AMRAP
5 Front Squat (185/125)
10 Hand Release Push-ups (feet on one 45# bumper plate)
15 Kettlebell Swings (53/35)
20 Sit-ups

"You have to find it. No one else can find it for you." -- Bjorn Borg

Monday, January 23rd, 2012

Again, great job to all the athletes that competed in MHCF's 1st King and Queen of the Gym competition!  And thanks to all that helped work the event to make sure it went as smoothly as it did!  Hopefully we'll host another event this summer!

If any of our competitors from Sunday come in to workout, either work your Wendler's, skills, or we will have an alternate WOD for you!

WOD

4 Rounds
12 Pullups
12 Wall Balls - 10ft target (20/14)
12 20' Sandbag/Weighted Shuttle Runs (64/48)

Results from the King and Queen of the Gym!

Wow, what a day!  Here are the final rankings and podium pictures.  We'll get more pictures posted in a bit. Thanks again to Rage Fitness and Simply Pure Nutrients for helping to sponsor the event and provide prizes for the top 3 finishers.

Also for those interested here is the recipe if the Paleo Muffins that were by the check in table, we had a few requests for this :) http://shannonsayspaleo.blogspot.com/2011/01/monday-january-24th-2010.html

Top 3 Women Finishers. Great job Jamie, Juli and Jodie!Top 3 Men Finishers. Way to go Chad, Jon and Spencer!

King and Queen Info

If you need directions or are lost please call: 571-338-0520 or 303-916-3864

If the parking lot is full you may park on the street/cul-de-sac on Easter Ave.

King and Queen of the Gym!

The competition is tomorrow at the gym from about 9am-4pm. For the schedule and explanation of the first three workouts check out this link: http://www.milehighcrossfit.com/kingqueen-schedule-and-wods/

Saturday, January 21st, 2012

10 AM Adult Class

Partner WOD
20 MIN AMRAP
10 Burpee Box Jumps (24/20)
10 Squat Cleans (95/65)
10 Push Press (95/65)
10 Ball Slam Get-up
250 M Run (if too windy as it is for me then 75 DU or 250 M Row)

One partner runs while one partner works.

Friday January 20, 2012

Need plans for Friday night? Rosalyn, Chris and Jenna are playing in a Reverse Co-ed Volleyball Tournament in the Highlands Ranch area starting around 7:30PM. Shannon, Shara and (Hopefully DJ) will be watching. here's the facebook invite: http://www.facebook.com/events/215879161830236/
Here is the address: 6161 Business Center Drive, Highlands Ranch, CO 80130
Let us know if you'd like to meet.

6:30AM class - Well we had a great response to the inquiry about the 6:30AM class. Good news....we will start having the class on Monday January 30th.  For the immediate future (next few months) we will be posting Sunday evenings the days during the upcoming week we'll be having the 6:30AM class.  Between the trainers we will try to offer the 6:30AM 2 to 3 times a week. Please check the website and facebook each week for the schedule.

King and Queen of the Gym Comp - Friday is the last day to sign up. Even if you don't sign up, come out and check out the competition from about 9AM - 4PM on Sunday (no Open Gym that day)

WOD
Strength: Power Snatch 5-5-5

THEN:
3 ROUNDS
50 DU
15 Hang Snatch (75/55)
9 HSPU

6:30PM enjoying "Nasty Girls"

Shaun after making it through 6 MU during a wod!