Announcement!
Today is our very last day in our current home! The gym will be closed tomorrow, however the famous “move the gym for time” WOD will be posted as we make our way down to the end of the building into our new home! If you are planning on helping out with the move or the new pull up rig build out please call or text Coach B at 303-886-7181 on Thursday to see what needs to be done and to also make sure we aren’t on a lunch or dinner break! Our current home has served us well but our new place will bring with it lots of new things including CrossFit Kids, Yoga and infinite of new workouts and movements that are sure to hurt at the time but make us stronger in the end!
Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- squats
- push ups
- pull ups
- kb swing
- GHD
- sit ups
- hip extensions
20 hollow rock or 3 minute hollow hold
WOD:
3 rounds for time of:
row 500 meters
40 grasshoppers
run 800 meters
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