CrossFit Breckenridge

9600 ft. – Elevation is Everything

W.O.D. SUNDAY, APRIL 20, 2014


WILLIE NELSON’S BUS RIDE

4 PULL UP

20 HOLLOW ROCK

4 CALORIE ROW

20 MT. CLIMBER

4 SDLHP  (95/65)

20 PUSH UP

***AMRAP 16:00***

LAST TIME:  4 – 20 – 13


Posted by Coach Ferguson

W.O.D. SATURDAY, APRIL 19, 2014


CHICKEN & WAFFLES

31 – 25 – 19

MB CLEAN (20/16)

PLATED HOLLOW ROCK (25/15)

***TIME***

LAST TIME:  4- 5 – 13


Posted by Coach Ferguson

W.O.D. FRIDAY, APRIL 18, 2014


MUSTARD IN YER EYE

7  SQUAT THRUST/POWER CLEAN (135/85)

6 ALT. TGU  (40/30)

***6 ROUNDS/TIME***

STRENGTH TRAINING:

FRONT SQUAT

7 REP 50%

3 X 7 60%

3 REP 70%


Posted by Coach Ferguson

W.O.D. THURSDAY, APRIL 17, 2014


SUBTLE MESS

SDLHP  (115/75)

**AMRAP 3:00***

MB LAP  (14/8)

***AMRAP 9:00

PUSH JERK  (115/75)

**AMRAP 3:00**

RX:  

1:00 BREAK BETWEEN EACH.

DONE FOR TOTAL SCORE.


Posted by Coach Ferguson

W.O.D. WEDNESDAY, APRIL 16, 2014


DIVIDED THEY $PEND

5 PUSH PRESS (95/65)

10 RING DIP

15 SIT UP

***4 ROUNDS***

20 KB SQUAT CLEAN  (40/30)

25 WALL BALL (20/14)

30 BOX JUMP

***3 ROUNDS***

***TIME***


Posted by Coach Ferguson

Ark Sharks Weekly WOD:

       Cindy XXX

        10 Pullups

        20 Pushups

        30 Squats

        15 Pullups

        30 Pushups

        45 Squats

        20 Pullups

        40 Pushups

        60 Squats

        25 Pullups

        50 Pushups

        75 Squats

        30 Pullups

        60 Pushups

        90 Squats

Getting Started

Free introduction to CrossFit Breck:
NEXT FREE INTRO CLASS IS MONDAY, APRIL 14, AT 6:40PM

BEGINNER ONLY “ELEMENTS CLASSES” ARE MONDAY, WEDNESDAY & FRIDAY 12:00 & MONDAY AND TUESDAY 4:30

BEGINNER PACKAGE:

4 CLASSES FOR $40

We know CrossFit can be intimidating; therefore we make a point to create a fun, friendly, ego free, community minded atmosphere.

In our gym we act as a team in full support of each other, no matter your skill set.

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CFB Blog

LET ME TELL YOU ABOUT CROSSFIT

Posted by Coach Ferguson

3 – 2- 1 GO!!!  Time!  Score!!  Reps!!!  Oh my God….I Can’t…I’m scared..oh that’s not for me…….I wasn’t as good today….Oh my God I should have done better!!!

Don’t stress folks…It’s Just CrossFit.  Give yourself the best and remember to give yourself a break.

You ARE the machine.  Remember -your WOD is for you, by you.  Sometimes just being in the game is dedication enough; other times it is about dedication to commanding your weight and your score; 100% of the time is is about doing it right and to the best and safest of your skill set.

Time, score and reps are simple measures of what kind of effort you give.  So how bad do you want it?  How realistic are you?  How ego free are you?

CROSSFIT OPEN AT CF BRECK

Posted by Coach Ferguson

It’s that time of year again!  LET THE GAMES BEGIN.

This year we have three options for getting judged in the open:

1.  FIRST COME FIRST SERVED:  FRIDAY 6:30PM – SIGN UP ONLINE.

2.  FIRST COME FIRST SERVED:  SATURDAY 11:30AM – SIGN UP ON LINE.

3.  APPOINTMENT:  BASED ON JUDGE AVAILABILITY.  CALL 970.453.1998 OR EMAIL CROSSFITBRECKENRIDGE@GMAIL.COM

COST:  $30

DETAIL:  PLEASE WARM-UP ON YOUR OWN AS NECESSARY.  WE WILL RUN FOLKS THROUGH ONE AT A TIME.  WE WILL SEND IN YOUR RESULTS TO CF HQ.  IF YOUR BOX NEEDS YOUR RESULTS, YOU ARE RESPONSIBLE FOR GETTING THEM TO YOUR BOX.