Tuesday 09.02.2104

Back Squat

x8 (50%)

x6 (55%)

x4 (60%)

x2+(65%) )(16 max reps)


50 Double Unders

21 KB Swings (1.5/1)

21 Toes to bar

50 double unders

15 KB


50 double unders

9 KB



Congrats to all of our athletes at The Battle this weekend!  Everyone did an amzing job and we had one make the podium and that was Chris C. who placed 2nd in the Rx’d division.  Great work everyone and could not have been happier with everyones performances!

Photo by JPC Photography

Saturday 08.30.2014

*Gym Closed

Everyone will be at the MAC all day to watch out athletes.  Check the Battle in the Bluffs Facebook Page for more info.


Post on Jennifer Thomas Days wall to wish him a happy birthday, we would love to see your posts!  He is going to be way smarter than me someday and I cannot wait for him to start teaching me things.  He kind of already does but I am alright with that.  We love you so much Canyon!


Friday 08.29.2014

Last Day of Crossfit.com programming.  I want to hear your feedback, did you like it, did you get a whole new repsect for people who go prescribed and get workouts done in the time frame?  It was fun to coach but ready to build some skill and strength!

*Reminder we will be closed tomorrow morning so you can support our athletes and enjoy your labor day weekend!  It all starts at 9am so come watch some amazing athletes and all our amazing CFA athletes.  Lets cheer them on!


5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate


Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Thursday 08.28.2014

“The Charvat”

15 min to establish

1RM Overhead Squat


8 Muscle ups

1 Power Snatch (205/135)

20 Double Under

14 min AMRAP

We will have scores up for you, for those of youi who recorded them the day of the event.  Good luck, we scaled muscle ups to 8 pull ups and 8 push ups.

Remember we will be choosing a winner after this weekend, there is a $105 up for grabs!

Tuesday 08.26.2014



Make sure you make it out for the Battle this weekend to support our athletes.  We have a bunch competing so they would love your support.

Prescribed men:

Chris C. and Matt P.

Prescribed women:

Ann Z and Jackie K

Scaled Teams

Bailey F and Nati A, Emily H and Anne K, Brett H and Nahe K, Tim M and Ashley A

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups


Monday 08.25.2014

440×3 check out rack position and wrists.  If you have good mobility the elbows can be down a but and wrist a little more straight!

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.