Huge Thanks to Lisa Ricker, Cheryl crazy P name, Greg Doug , John Wopat and countless others who helped get the box ready for the storm and back online immediately afterwards.  we will be running a normal schedule going forward from here. Due to a lot of people being out of the loop I would [...]

We will only have a 6:30 tomorrow morning as the majority of the staff and crew are heading down to Crossfit Lithium in Lakewood. Registration for the Lithium Throwdown starts at 8:30 a.m.  all are encouraged to participate. The  Box will be back to normal on Monday Morning and we should have no problem with [...]

WARM UP
row 250m
10 push ups
10 air squats
MOB
10 Pass throughs
STRENGTH/SKILL
Back squat
5-5-5
60-65-70%
WOD-   “Teri ” a Partner WOD
With a continuously running clock execute 8 rounds between the 2 partners.
One partner must maintain a swinging ketllebell at all times while the other partner runs through the following sequence.
9 wall ball
6 toes to bar/rings
3 Heavy Thrusters
 

WARM UP
row 500m
10 Samson Stretch
10 X band walks
MOB
Analytic slow over head squats with PVC as many as you can until you lose focus or benefit.
 
WOD – “Run Amuck”
200m run, 10 pull ups
400 m run, 20 Burpees
600m run, 30 push ups
800m run, 40 sit ups
1000m run, 50 air squats
800m run, 40 sit ups
600m run, 30 push [...]

WARM UP
3 times of the following
5 Burpees
10 Wall Ball
rest 30 seconds
MOB
10 Passthroughs
10 windmills front and back R/L
STRENGTH/SKILL
Rope climb skills
3 times 45 second max ascents
WOD
4 rounds of time of the following, 1 minute rest between rounds.
30 seconds max rep dumbell H.P.C. then Push press (heavy)
30 second rest
30 seconds max Muscle ups or 1 toes to rings [...]

Thats right there is an invitational Throwdown next Saturday at Lithium. I think we have 6 slots. Let me know if your interested in attending or competing. The top three finishers of each sex will definitely have a slot, and I will talk with Mark at Litium today to see if there are extra spots.