Amos and Blake's Workout:

REST DAY!!!

Gym WOD

Shoulder Press

1,1,1,1,1,1,1

Chad-165

Homa-140

Scott-155

Keith-160

Ivan-160 PR

Dr. J-95 PR

Eric-115 PR

Greg-105 PR

Lydia-65 PR

Viv-55 PR

Tina-65

Brandy-95 PR

Lisa-65 PR

Anne-65 PR

We had 9 PR's in the gym today!!!!!! WELL DONE EVERYONE!!!!!

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Amos and Blake's Workout:

"Miami Crippler"

21-15-9 reps of

Back Squat

Knees to Elbows

Handstand Push-ups

*If you did HSPU's yesterday substitute regular push-ups!!!*

***Seems like a good WOD for a Snowy Day!!!  Drive safe!!!***

Gugg - 7:53 185lbs

Chad - 12:07 185lbs

Jeremy - 10:20 115lbs

Jacob - 6:18 115lbs

Keith - 10:28 125lbs

Scott - 6:54 115lbs

Emily - 11:39 55lbs

Viv - 7:20 35lbs

Brandy - 10:54 95lbs

Tina - 9:42 65lbs

Lisa - 6:54 65lbs

Anne - 7:04 65lbs

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Amos and Blake's Workout:

"Nate"

AMRAP in 20 minutes of:
2 Muscle-ups

4 Handstand Push-ups

8 KB Swing

REPEAT FOR 20 MINUTES!!

Ty - 7

Andy - 5

Brad - 5

Gugg - 13

Homa - 11

A - 12 2/3

B - 11 2/3

Tim - 7

Keith - 16 1/3

Ivan - 13 1/3

Viv - 9

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Amos and Blake's Workout:

REST DAY!!!!!

Bootcampers check the Boot Camp page for off day work.  Fitness challenge people check your page and make sure you email me your 1 mile time from this weekend!!!
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Amos and Blake's Workout:

3 rounds for time:

400m run

15 burpee tire jumps

15 sumo deadlift high pulls

Today on the main Crossfit site the affiliates are listing "Ten things I believe in" on the affiliate blog.  I suggest everyone check it out.  Here are 10 things I (Blake) believe in...

1.  I believe in God.  Without some kind of divine intervention I would have found a way to screw this up a long time ago.

2.  I believe in all of our members.  Without your hard work and dedication none of this would exist.

3.  I believe Crossfit is the shit!!!  Anyone can do it and I have seen too many of my friends and family improve to think anything otherwise.

4.  I believe our membership becomes more like a family every day.  I am thankful for this.  Everyone seems to genuinely care about each-other and is welcoming to all newcomers.

5.  I believe I need to admit it is time for a personal change.  I am not sure what but I admit I have felt over-worked, under-paid and stressed out lately.  I apologize if it has effected my attitude in the gym.  I am sure a lot of you can relate and I will work hard at bringing a better attitude with me to the gym each day.

6.  I believe in our Fall Fitness Challenge!!!  I am very excited so many of you have decided to give it a try!!!  I believe it will be a turning point for many of our members.  I believe this so much that I am adding an additional prize of a $100 cash money to the winner.

7.  I believe that Amos is a great trainer.

8.  I believe that we can reach 50 members by December 31st!!! (Current membership is around 30).

9.  I believe everyone of our members is a Hero!!! Believe it or not, many of our members are at boot camp, deployed oversees, about to be deployed, winning state championships in their sport, going to school, winning MMA fights, nurses, teachers, cops and emergency responders.  And my biggest hero's of all are those of you that keep the world turning every day just being yourselves!!!

10.  I believe it is time for our gym to dominate every other gym in Greeley.  We have played nice so far but times are changing.  If anyone you know has a gym membership anywhere else they are wasting their time!!!  Let me say that again...They are wasting their time!!!  If they are doing anything other than Crossfit they are wasting their time.  If someone is doing something that works bring it to us...we will add it to our training.  We are the best around...PERIOD!!!  I want all of our members to pound your chests and show the world how bad-ass you all really are.  You work hard at it.  Be proud.  

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Amos and Blake's Workout:

REST DAY!!!!!

Be active, go out and learn a new sport or skill!!!

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Amos and Blake's Workout:

10 Rounds:

10 KB Swing

10 WB Shots

10 Knees to Elbows

**Check out the Motivation Video...Some of you might recognize the dude doing KB Swings...

Brad - 24:05

Ty - 19:35

Andy - 22:24

Gugg - 17:04

Brian - 28:21

Zach - 17:02

Jeremy - 25:55

Jacob - 26:16

Eric - 20:22

Dr J - 20:22

Yuri - 17:58

Scott - 21:29

Christa - 29:00

Viv - 16:15

Lydia - 15:52

Tina - 22:56

Lisa - 20:40

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Amos and Blake's Workout:

"Tabata Something Else"

8 rounds pull ups

8 rounds push ups

8 rounds sit ups

8 rounds squats

No rest between exercises, 20 seconds on, 10 seconds off.

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Amos and Blake's Workout:

Weighted pull ups 1,1,1,1,1,1,1 reps

Gugg - 70

A - 70

Jacob - 40

B - 105

Jeremy - body weight

Chad - 15

Zach - 45

Scott - 55

Keith - 50

Ivan-115

Homa - 55

Anne - notted band

Lisa - notted band

Lydia - body weight

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Amos and Blake's Workout:

5 rounds for time

15 Hang Squat Cleans

30 Push-ups 

Gugg - 12:15 - (115lbs...FAST time!!!)

Homa - 21:16 (85lbs)

Zach - 14:24 (65lbs)

Jason - 17:45 (115/95)

Yuri - 15:05 (95lbs)

Scott - 16:44 (85lbs)

Lydia - 16:12 (35lbs)

Rox - 10:01 (4 RDS: 7 MB squat/10 PU)

Lisa - 17:23 (35lbs)

GREAT JOB EVERYONE...tough WOD!!!

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Attention!!! The 7:00am WOD has been changed to 7:45am!!!! 

Amos and Blake's Workout:

for time:

400 meter run

5 pull ups

10 KB swings (55/35)

15 box jumps (24/20)

400 meter run

Yuri-14:15

Bruce-17:12

Scott-14:49

Brandy-18:56

Lisa-17:47

Viv-15:54

Anne-16:34

Fall Fitness challenge crew:

Lydia

Anne

Lisa

Scott

Ivan

Brandy

Tina

Dr. J

Bruce

If you still want to compete please contact Amos. Also if you have signed up and not paid please do so before the 19th. The challenge starts Monday!!!!

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Amos and Blake's Workout:

REST DAY!!!!!

 ***$1k...total money raised by the Power Hour Challenge!!!  Thanks to everyone that participated and bought shirts!!!***

Gym WOD:

"Elizabeth"

21-15-9 for time of:

135lb power clean

ring dips

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Amos and Blake's Workout:

"Crossfit Total"

1 rep max of:

Back squat

shoulder press

deadlift

Gugg-705

A-785

J-910

Eric-610

Greg-425

Bruce-355

Keith-745

Scott-715

Viv-250

Lydia-315

Brandy-490

Lisa-330

Emily-360

Anne-355

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Amos and Blake's Workout:

"Fran"

21-15-9 reps of:

95lb Thrusters

Pull-ups

***Frantober is here!!!  Come in with an attitude for a PR!!!***

Question:  What do you get when you mix 1 keg of beer with pull-ups and firefighters that Crossfit???

Answer:  2 days of lost workout blog's!!!

Thanks to everyone that participated in the Power Hour!!!

Gugg - 4:49(pr!)

J - 6:55(pr!)

Chris - 6:46 (1st Fran!65lbs/JPU)

Yuri - 7:02(pr!)

Dr J - 6:00 (45lb/JPU)

Scott - 9:20 (65lb)

Keith - 5:08 (65lb/JPU)

Viv - 6:12 (24lb/JPU)

Brandy - 9:30 (65lb/Green Band PU)

Tina - 7:35 (35lb/JPU)

Lydia - 8:52 (45lb/Green Band PU)

Anne - 6:04 (45lb/JPU)

Lisa - 6:48 (45lb/JPU)

***Great Job everyone!!!  If you missed out we will make it up this week!!!***

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Amos and Blake's Workout:

 Power Hour Challenge!!!

For Completion:

60 1oz Shots of Beer

60 Pull-ups

*Every minute on the minute for 60 minutes take 1 shot of beer and do 1 pull-up.*

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Amos and Blake's Workout:

For Time:

21,18,15,12,9,6,3 of:

Power clean

sit up

back extension

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Amos and Blake's Workout:

Max pull ups

(as many pull ups as you can without letting go of the bar)

         +

5 rounds for time:

30 Double Unders

10 Handstand Push ups

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Amos and Blake's Workout:

REST DAY!!!!

Gym WOD:

3 rounds for time:

15 thrusters

15 ball slams

15 burpees

15 double unders

A-12:55 (135)

Gugg-12:52 (105)

Homa-21:23 (95)

Dr. J-21:20 (65)

Eric-28:30 (45)

Greg-18:56 (45)

Chad-14:42 (105)

Yuri-13:46 (95)

Keith-11:25 (45)

Ivan-18:20 (95)

Scott-16:02 (65)

Bruce-10:58 (15)

Brandy-15:18 (65)

Lydia-18:07 (45)

Viv-14:00 (24)

Anne-14:35 (35)

Lisa-13:01 (35)

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Amos and Blake's Workout:

30 muscle ups for time

             OR

120 pull ups and ring dips

Ty G - 1st 30 MU!!!

A - 12:01

Zach - 14:36 (Pu/Rd)

Gugg - 30 JMU

Chad - 11:14 (JMU)

Marshall - 7:19 (7MU/23JMU)

B - 9:08

Brian - 19:26 (JMU)

Ivan - 10:15 1st MU!!! (5MU/25JMU)

Scott - 9:00 (JMU)

Keith - 18:30 (JPU/JRD)

Tiff - 8:54

Lydia - 28:18 (Band PU/JRD)

Emily - 29:47

Christa - 14:30

Brandy - 24:30

Anne - 18:22

Viv - 13:17

Lisa - 14:00

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Amos and Blake's Workout:

10,9,8,7,6,5,4,3,2,1 reps of:

Body Weight Deadlift

Burpees

KB Swing - 1 1/2 pood

***Frantober...Starting this month we will be doing 1 of 3 Crossfit Benchmark workouts (Fran, Angie and Fight Gone Bad) every month to track progress.  The first will be Fran.  It has been 6 months since we opened at our current location and did our first official Fran.  So expect to see the workout come up (We won't tell you when) and we hope to see some great improvements!!!***

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Amos and Blake's Workout:

REST DAY!@!@!@!

The new Pull-up bar in use!!!  Are you ready for the Power Hour Challenge???

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Amos and Blake's Workout:

AAAHHHH YEAH!!!!!

You can thank .com for this one..

for time:

25 walking lunge steps

20 pull ups

50 box jumps 20"

20 double unders

25 ring dips

20 knee to elbows

30 kettlebell swings 1.5 pood

30 sit ups

20 hang squat cleans 70lbs

25 back extensions

30 wallballs 20lbs

3 rope ascents

NOW GET SOME!!!!!

Gugg - 19:34

A - 17:30

Jacob - finishd

Jeremy - finishd

Dr J - 22:16

Chad - 22:12

B - 17:05

Keith - 17:23

Scott - 30:59

Ivan - 25:30

Yuri - 21:12

Lydia - 19:59

Viv - 18:22

Brandy - 20:32

Lisa - 20:21

Anne - 19:48

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