Randy Rowland (Muay Thai) and Jeremy Hastings (MMA) are fighting tomorrow at Red & Jerry’s, event starts at 7:30.
Chase Hackett and Adam Stroup fight Saturday night at the National Western Complex, also starts at 7:30 I believe.
Good luck to everyone competing!!!

Daily WOD
Press-work up to a 1RM.
.COM WOD
5 Rounds:
10 Power Cleans (135/88)
15 Wall Ball Shots (20/12)
Scale 1:
(105/73)
(15/10)
Scale 2:
(80/55)
(12/10)
15 minute cut-off.
Beginner Class
Front Squat
Back Squat
3 Rounds:
400M Run
10 Front Squats

All-
Your faithful leader is returning home for the weekend so no Yoga Class Sunday 5/20. Class will resume the following week.
Thanks!
CFL Staff

2012-05-17

Daily WOD
Squat Clean, work up to a heavy set of 3.
3 Rounds:
25 KB Swings
20 STS
400M Run
The goal is to choose the maximal load you can do unbroken for all 3 rounds. You may use 2 KB’s.
3 Minutes rest between rounds. Post your load and total time.
Angelina 17:00 24/20 ST
Derek 16:52 24KG ST
Ian 16:43 [...]

A great article by Greg Everett from Catalyst Athletics. Works for Oly Lifters and CrossFitters!
“Our business in life is not to get ahead of others, but to get ahead of ourselves—to break our own records, to outstrip our yesterday by our today.” – Unknown
Do you know what weightlifting is? It is the worst bitch you [...]

2012-05-16

Daily WOD
Row 1000
Row 750
Row 500
Post your time for each row.
In between the work complete 3x Max Dead Hang Pull-Ups. If you are in a band, think 6-10 reps each set (choose the correct level of assistance for this). Post Rx’d or Banded and your max set.
Rx
Joel: 3:42/10 – 2:42.6/6 – 1:50.4/8
[Travis]: 3:43/12 [...]

Kyle will be running the last of the CFL Nutrition Challenge Qualifiers tonight 5-7 in the gym. Sign up online and come on in!

Alright all, registration for The Colorado Open (August 25th & 26th), Colorado’s premier CrossFit competition, opens tomorrow. I wouldn’t be surprised if it sells out in one day. Last year it took 3 days, they expect it to be full sooner than that this year.
If you have been thinking about competing, this is an awesome [...]

2012-05-15

Daily WOD
5×2 @ 85% 1RM Back Squat.
Perfect form, long rest between sets.
AMRAP in 8 Mins:
5 HPS (105/63)
7 push ups
11 Lateral jumps (24/20)
Scale 1:
(85/53)
Scale 2:
(65/38)
Knee Push-Ups
(20/16)
Ian: 6 2/3 Rounds ST
Rx
Joel: 205 / 7
Barbie: 155 / 6
Melissa: 123 / 6
Kyle: 245 / 6
Bo: 255 / 5
D: [...]

Monday
Oly 2: Snatch
400M Run
5 Rounds:
10HPS
12 Sit-Ups
400M Run
Tuesday
Oly 1: Clean
5 Rounds:
10 HPC
10 Push-Ups
Wednesday
Overhead Squat
WOD: 1-10
O-Squat, STS
Finish with 400M run
Thursday
Other Common Movements: Wall Ball, Rowing, Box Jumps, Jump Roping
WOD: 6 Rounds: 10 WB Shots, 10 Box Jumps, 10 DU’s
Friday
Front Squat
Back Squat
3 Rounds:
400M Run
10 Front Squats