**ATTENTION** 

There are some street closings due to the USA Pro Cycling Challenge.  Click HERE for the link to all of the closures, please plan accordingly. 

OGAR STRONG

Registration has Opened for the Last event in the Southwest Competition Series in November, Sign up NOW!!!

http://www.swcomps.com/

Don’t Forget Yoga Sundays at 11am for $5.00

Interested in trying CrossFit or know someone who is?
Please call or e-mail to set up your first workout!
The first 3 workouts are FREE!
719-635-5438
or
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08/23/14

collinNavy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

TEAM WOD
“COLLIN”
For Time
6 Rounds of:
Plate Run x 400m (25/45)
Push Press x 12 (75/115)
Box Jump x 12 (20/24)
Sumo Deadlift High Pull x 12 (75/115)

08/22/14

Christian

Christian

WOD
For Reps
Tabata
Ab-Mat Situp
Row for Calories
Wall Ball (14/20)

SKILL

Alternating Tabata Sets
Bridge Hold
Hollow Hold

LIFT

DB Shoulder Press De-Load
40% x 5, 50% x 5, 60% x 5

08/21/14

AirDyne Love

AirDyne Love

WOD
For Time
3 Rounds
Lateral Barbell Jump x 21 (over and back is one rep)
Toes to Bar x 15
Deadlift x 9 (205/315)

SKILL

3sec Ring Dip Descents x 30

LIFT
Overhead Squat De-Load
40% x 5, 50% x 5, 60% x 5

08/19/14

motivationWOD
For Time
Sled Push x 40m
Tire Flip x 40m
Farmers Carry x 80m
Tire Flip x 40m
Sled Push x 40m

SKILL

6 Rounds
V-up x 8
False Grip Ring Row x 8
Hold at the top of a Dip x 10sec

LIFT
DB Bench De-Load
40% x 5, 50% x 5, 60% x 5

08/18/14

Jonathan

Jonathan

WOD
“Barbara”
For Time
5 Rounds
Pullup x 20
Pushup x 30
Situp x 40
Squat x 50
Rest x 3min

SKILL
Bridge Up 5 x 5
Hollow Rock 5 x 10

LIFT
Front Squat De-Load
40% x 5, 50% x 5, 60% x 5

08/17/14

Honey Cat and the Kittens

Honey Cat and the Kittens

WOD
For Time
50-40-30-20-10
Ball Slam
Double Under

08/16/14

Danielle

Danielle

TEAM WOD
“DANIELLE”
For Reps
AMRAP in 24min
Overhead Squat x 1 (65/95)
Burpee Pullup x 1
Run x 100m
Overhead Squat x 2
Burpee Pullup x 2
Run x 100m
Continue this pattern, adding 1 rep to each exercise each round until time expires. The reps may be split up any way you wish, but the 100m run must be done as a pair.

08/15/14

inspireWOD
For Time
10,9,8,7,6,5,4,3,2,1 of
Box Jump (24/30)
Toes To Bar
Rig Dip

SKILL
Hold L-Sit 6 x 10sec
Hold Superman 6 x 10sec

LIFT
Shoulder Press De-Load
40% x 5, 50% x 5, 60% x 5

08/14/14

Raph making every step count with the baby plates!!

Raph making every step count with the baby plates!!

WOD
For Time
5 Rounds
Deadlift x 10 (95/135)
Hang Power Clean x 10
Thruster x 10
Rest x 1min

SKILL

Floor Bridge 3 x 20
Hollow Hold 3 x 20sec

LIFT
Deadlift De-Load
40%x 5, 50% x 5, 60% x 5

08/13/14

Post Eva Bro Sesh

Post Eva Bro Sesh

WOD
For Time
Rower Facing Burpee x 60
**To start and at the top of every 2min, you must row 250m.

Flexibility
Test Side Split Each Leg
Hamstring Floss MWOD x 2min Each Leg
Re-Test and Hold Side Split x 3min Each Leg