Coach Karim at FIT Park Meadows, A Lone Tree CrossFit Gym serving Centennial, Parker, and Highlands Ranch.


































“Fight Gone Bad”

3 rounds for total max reps of:

1 min Wall Balls (20/14)

1 min Sumo Deadlift High Pull (75/55)

1 min Box Jumps (24/20)

1 min Push Press (75/55)

1 min Row for Calories

1 min Rest

FIT the Original



Box Jump Warm Ups



12 Minute AMRAP of:

8 Push Press (115/75)

12 Box Jumps (24/20)



Team Push Ups


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

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Box Jump
Box Jump

Dead Lift 3×5, then max reps at  40% of 1RM

AMRAP in 15 minutes of:
Run 200 meters
12 Push Press (115/75)
8 Chest to Bar Pull Ups

3×60 second Planks with a 30 second rest between efforts.  Complete Planks with your hands on the barbell.

Here are a few pieces of news for you all:
-Next Friday Night Fights will be August 22!
-F.I.T. Social night August 29 (details to come)
-Festivus games 10/18 at Fit Park Meadows
-Interested in signing up for the F.I.T. Tough Mudder Team? The race is September 7th!

We are doing Chest to Bar Pull Ups today.  Take a few minutes to watch this video discussing some mobility work to prepare for the range of motion required for the Chest to Bar Pull Up as well as a couple simple tips to increase your efficiency.

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Baby Lemon has arrived!
Baby Lemon has arrived! Congratulations to Nathan and Sara on the arrival of their beautiful baby boy, Garretson!

Shoulder Press 3×3
Push Press 3×5

5 Rounds for time of:
8 GHD Sit Ups
12 Sumo Dead Lifts (225/155)

Shared burden 1000 meter Row via 250 meter splits

Been CrossFitting for a while and still wanting more?  The next step is upping your nutrition, as it is the base to your pyramid of health and fitness.  Check this video out of Greg Glassman discussing nutrition at a Level 1 seminar to get the wheels turning in your brain!

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Something I would really like to start discussing with everyone is the importance of rest days.  You should be taking one at least every 3-4 days to ensure your body has time to rebuild everything we are working on in our WOD’s.  Rest days don’t have to be spent on the couch, but shouldn’t be so “active” that you might as well count it as a WOD day.  Read this article written by Nuno Costa at CrossFit Invictus about his views on rest days.  I think he has a great perspective.  More to come!

Push Press 5×2
Then, max reps at 30% of 1RM

For time:
Row 1000 meters, followed immediately by 21-15-9 of:
Kettlebell Swings (2/1.5)

3×15 GHD Sit Up
3×15 GHD Hip Extension

Here is a great video by one of CrossFit HQ’s finest, Josh Everett, discussing how to properly use the GHD (Glut-Ham Developer) machine.

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Have you been looking for a fun mud run/adventure race?  Check out the Core Challenge in Casper, WY, August 23.  Go have some fun in the mud getting your fit on for a good cause!

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Did you know it is like Christmas for CrossFitters?  That is right, it is the start of the 2014 CrossFit Games!  Want to watch some live or archived footage of these amazing athletes?  Check out their Youtube channel!

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Box Jump at FIT Park Meadows CrossFit Lone Tree Highlands Ranch near Denver CO
Box Jump at FIT Park Meadows

The grass fed beef sale brought to us from Teton Waters Ranch was a huge success! Be sure to watch for posts in the future stating when they might be coming back with more great deals.

Push Press 7×2

AMRAP in 15 minutes of:
2 Rope Climb
Bear Crawl length of pull up rig
10 Box Jumps (24/20)
Lunge back length of pull up rig (back to ropes)

***Something to focus on today from Coach KJ: The bear crawl is going to mess you up in this workout! Try to take two deep breaths before tackling the box jumps. I would like for you all to experiment with resting on top of the box instead of on the ground staring at the box. Practice rebounding off the ground between each repetition. Keep your chest high, gaze forward, and body as close to the box as you can to increase efficiency.

500 m Row COOL DOWN

Want to learn a couple variations of the bear crawl so you can crush the WOD? Check out this video on how to do a traditional bear vs. a gorilla style bear crawl.

Pull Up work at FIT Park Meadows CrossFit Lone Tree Highlands Ranch near Denver, CO

Friday Night Fights returns TOMORROW at 6pm! Register here! Over 30 people are already signed up.  Reserve your spot before we let the public take it!

Monday at 4-7pm at FIT! Teton Waters Ranch is bringing by Grass fed beef-  Only $6/lb.  This is only happening this one time only.  don’t miss out! This will be for Ground Beef, Grass Fed Hot Dogs, and Steaks! You can buy however much you want, but you must buy 2lbs of Ground beef per steak.  Why Grass Fed instead of your standard Grocery store beef?  Here is a great link to the benefits of Grass Fed Beef.

3 Rounds for time of:
50 Medicine Ball Cleans (20/14)
800 m Run

50 Push Press (45) for time

The Medicine Ball Clean is an incredible movement for becoming incredible at the clean.  Watch this video on the movement and how to make it work correct.

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KidFIT shirts are going to be ordered soon!  There is a sign up sheet by the clothing.  Sign up to be sure you get the right size.

Don’t forget about the Deadlift Seminar Sunday from 1-5.  Click here for info.

Push Press MAX

7 Rounds of 2 minute AMRAP, 1 minute rest between, of:
5 Thrusters (95/65)
5 Pull Ups

8×250 m Row shared burden followed by 100 AbMat Sit Ups (shared burden as well)

What’s that I see?!?  Fran-ish fun?!?  Follow this mobility to improve your movement in the Thruster!

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Now through 7/3- KISS Challenge at FIT.  It’s not too late to start.  Winner gets a FREE month membership.  Sign up here!

6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler, and be ready for some action… 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.  Did I mention there will be prizes?

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]

3 Shoulder Press, 5 Push Press, 7 Push Jerk x 5 Rounds. Start at a light weight- you complete the 3, then 5, then 7. As you get to larger loads, you should challenge yourself to the point of failing a shoulder or push press. At this point, just move on to the next press movement, for example, if you cannot shoulder press the weight anymore, move on to the 5 push press. Make sure you can at least get one shoulder press though.

100 Back Squats (95/65) for time, but on the top of every minute, the athlete must stop and complete 5 Box Jumps (24/20) before moving on.

800 meter Run OR Row, cool down pace, then roll out Back and Lats.

Yesterday I posted about the ability to maintain the body through “maintenance” just like you maintain your car.  Your body is a machine.  Maintain it and it works better.  Let it sit inactive or use it without maintaining it and it falls apart. Here is a list of movements that will help you maintain your lower body.  Kstar talks often about the importance of mobilizing the joint.  It must work because tens of thousands of people use these to stay mobile, including me!

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