5.28.14 WOD

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates!

Upcoming Events at F.I.T.| Park Meadows CrossFit:

6/13- 630pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  This is for EVERYONE to participate in!

6/14- 9 & 10am. Outside WOD at Road Runner sports.  We’re moving the WOD outside to the parking lot at Road Runner Sports.  It’s going to be great!  It’s FREE, it’s fun, and it’s going to have a ton of people present.

6/22 1-5pm Deadlift Seminar with Jesse Branham, current American USPA Deadlift record holder for age and weight division. (551 deadlift age40-44/198lb). Cost is $40.  An incredible way to get better at the Deadlift without pain.  Click here for information.

6/25 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]


Bear Complex 7×3 unbroken


5 Rounds of 3 min AMRAP/1 min REST

5 GHD Sit Ups (or 10 AbMat Sit Ups), 10 KB Swings (1.5/1)


Tabata Push Ups

How do we properly use the GHD? “The purpose of the GHD is to teach an athlete to develop and maintain midline stability throughout all exercises”.  It is not a “Sit Up machine”.  Why?  When properly used, your goal is to hold a stable midline with the correct lumbar curve maintained throughout the sit up and the hip extension.  This is a great video to reinforce what your coaches have told you.  Enjoy!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=0hHkafYHamQ[/youtube]