Alex Clean at FIT Park Meadows serving Denver, Lone Tree, Highlands Ranch, COGoals

4×60 meter sprint, rest 2 minutes between efforts.

 

Glory

5 RFT of: 5 HSPU, 5 DL (start at body weight, then go up 20# each round)

 

Grind

Ab Crusher

Double Unders Made Easy by FIT Crew

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“Goals”

Extended Clean & Jerk Warm Up

 

“Glory”

“Grindy”

3 Rounds for time of:

10 Clean & Jerks (135/95)

5 Rounds of Cindy

 

“Grind”

100 Double Unders for time

 

Check out the included video from CF HQ to prepared from some Clean & Jerks [youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=8miqQQJEsO0[/youtube]

Konrad and Stephanie Rodgers Work Hand Stand Push Ups

 

“Goals”

Muscle Up Skill Work

 

“Glory”

For Time:

Row 500m

25 HSPU

Row 400m

20 HSPU

Row 300m

15 HSPU

Row 200m

10 HSPU

Row 100m

5 HSPU

 

“Grind”

2 Minutes Max Effort with Partner

KB Swings

KB Clean & Jerks

KB Snatch

FIT the Original

 

“Goals”

Box Jump Warm Ups

 

“Glory”

12 Minute AMRAP of:

8 Push Press (115/75)

12 Box Jumps (24/20)

 

“Grind”

Team Push Ups

 

Check out the attached video by Colorado’s own Matt Chan to learn some tips on doing box jumps efficiently.

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=lE_z2wvC4oI[/youtube]

Squat Day!
Squat Day!

“Goals”
Handstand Walk Skill Work

“Glory”
Front Squat 1-10-1-20-1-30

“Grind”
800 meter Run for time (because I know your legs will feel GREAT!)

Wonder why we Front Squat?  It’s not just because it builds character, but it will improve our Clean amazingly.  Here is a clip from “Starting Strength” where Coach Mark Rippetoe talks about the Front Squat.  He is an incredible coach with a great eye for movement, so please take the fifteen minutes to soak this one up.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=e8zyw3fXZes[/youtube]

Burpee Box Jumps?!
Burpee Box Jumps?!

“Goals”
5×100 meter Strides

Glory”: “Helen” – 3 Rounds for time of:
400 m Run
21 Kettlebell Swings (1.5/1)
12 Pull Ups

“Grind”
Tabata set of each:
AbMat Sit Up
Push Up

This one is a great stretch for everyone to prepare for all of the pull ups you will be doing in Helen today.  Check this out and give it a try before your WOD tomorrow!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=skHV4sTF3hI[/youtube]

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Here is a simple tip from Josh Everett and Coach B on how to improve your Clean.  “Feel the Steel”.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=7A-QEbSMhJs[/youtube]

Squat!
Squat!

August 29th – FIT Park Meadows Social Night – 6PM at Pisco Sour in Lone Tree.  Come hang out with your fellow members and the staff.  It’s a great chance to buy your favorite coach or owner a drink!

“Triple 3”
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

Yes, this is an event from the 2014 CrossFit Games.  I did it last week and had a BLAST doing it.  I hope you all enjoy it as much as I did.  Take some time to consider what you want your 500 meter pace to be on the row, how you want to break up the Double Unders, and what songs you are going to rock out to on your run.  Stay relaxed, work hard, and have a great weekend!  Before tackling this one, here are the 2014 CrossFit Games Highlights to get you pumped up!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=MVEdN-xFa-o[/youtube]

Let's go kidos!
Let’s go kiddos!

Don’t forget tonight is the 3rd Round of the Friday Night Fights, starting at 6 PM!  If you are interested in participating, email Nathan!  Also, this Saturday, if you are looking for something fun to do for a GREAT cause, hop in the Q Man Classic 5k – FIT Park Meadows is proud to support this annual tradition at Highlands Ranch High School.  Time to set your 5k PR!  If you would like to register click here.

“Goals”
Dead Lift + Clean
5×3(1+1)

“Glory”
AMRAP in 8 minutes of:
3 Forward Rolls
6 Pull Ups
9 Slam Balls (30/20)

Though a Forward Roll traditionally comes from a handstand, today we will be performing them this way.  Check it out, and have some fun with this one!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=cvZWcopEMuA[/youtube]

Pull Ups!
Pull Ups!

“Goals”
Split Jerk 7×2

“Glory”
For time:
100 KB Swings (2/1.5)

***EVERY TIME YOU SET THE KETTLEBELL DOWN, YOU MUST COMPLETE 7 BURPEES!!!

“Grind”
Partner Ball Twist x 40 each

You might as well accept it.  CrossFit includes Burpees.  They suck, but they are character building, so we might as well embrace them.  Check this video out on how to increase your efficiency when it comes to battling with these beastly movements!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=qlwayg7yXoI[/youtube]