New WOD: As many rounds as possible in 6 minutes: 2 Squat cleans, 225# (135#) 4 Burpees over the bar Post rounds to comments and BTW. Mike makes time for his mobility and his muscles.[/caption] Free Intro Class 8am at Verve. Come meet some of the best CrossFit trainers around! Next Free Intro Class S...... Click for more: http://www.crossfitverve.com/?p=14920

Check this out, even better: come on out to the 9:00 am WOD tomorrow because following the workout, we'll be offering up a special little treat to all who attend. Then...come help me support Jason as he represents Big Horn CrossFit at the Festivus Games!

Whatcha' doin' tomorrow? Why not come out and support our very own, Jason Paluda, as he competes in the "Festivus Games" at F.I.T. (https://goo.gl/maps/Pk2gR). Here are his heat times: 9:55 am 12:50 pm 3:18 pm I plan on being there for his 12:50 WOD...join me (Coach Brian)!

For those of you that are still struggling to perform a strict pull-up, this article does a great job breaking down the movement and provides a progression and weekly program to follow, which over time will build up the necessary strength. The work described is "outside" of the normal WOD and if followed you will be pulling yourself over the bar in no time. A bit lengthy, but worth the read.

Conquering Your First Strict Pull-up

Ah, the good ol’ strict pull-up. Nothing like having to elevate your entire body weight! Some people have no problem banging out strict pull-ups. However, a l

In case you didn't catch this in our news letter, I'd like to take a moment to recognize our 2 master's athletes that finished top 200 in the world in their respective divisions and are moving on to the next stage in hopes of advancing to the CrossFit Games! Our very own Tony Scott and Craig Eisman have advanced to the Master's Qualfying round and will be completing 4 additional workouts between 4/17-4/21 to compete against the other 199 indivuduals in their division to try and finish top 20 to advance to the CrossFit Games! Make sure and congratulate them, encourage them, and wish them well as they prepare! -Coach Jesse http://games.crossfit.com/article/masters-qualifier-nears

Masters Qualifier Nears

In one week, all four Masters Qualifier events will be released. It's almost time to find out which masters athletes will advance to the 2014 Reebok CrossFit Games. The Ope

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Denver: CrossFit Classes

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1 1/2 Front Squat x3 WOD Tabata Alternating Split Jerk (155/105) T2B

FRIDAY-140411 CrossFit- “Main Group/Basic/Hybrid” WU-(10:00) 4:00 – Row/AD/Jump Rope + Coaches Choice Body Weight Movements Across the Floor + Coaches Choice Bar Warm-up Training- 4 sets, 30 sec Sled Push 30 sec Rest 30 sec Row 30 sec Rest + 3:30 Rest + 4 sets, 30 sec AirDyne 30 sec Rest 30 sec Pull-up 30 sec Rest + 3:30 Rest + 4 sets, 30 sec Crawl 30 sec Rest 30 sec GHD Hip Extension 30 sec Rest “Competition” A-Group (Female Competitor Program) AM- 2 sets, @Z1 Row 10:00 Jog 15:00 PM- A. Hang Power Clean – 5 x 5, Moderate (keep it under 70%), on 1:30 B. Back Squat – 65% x 4 x 2, 70% x 4 x 2, 75% x 4 x 4 C. AMRAP Unbroken BF/Kipping Pull-ups x 1 set, 1:30 Rest + AMRAP Strict Pull-ups x 3 sets, on 2:00 Rest D. 3 sets, Unilateral KB RDL @3010 x 8-12 / Leg, 30 sec Rest (between legs & before moving on) Weighted Plank – 1:00, 2:00 Rest B-Group (Male Competitor Program) AM- 2 sets, @Z1 Row 10:00 Jog 15:00 PM- A. Dip Clean – 65-70% x 3 x 5, on 1:30 Rest B. Segmented Clean DL (Inch, Just Above Knee, Pocket) x 5 x 5 sets, pausing 3 sec at each position, on 2:00 Rest C. Barbell Lunge -@3010 x 10/Alternating x 4 sets, 2:00 Rest (build to a tough, but not max 10) D. AMRAP Unbroken Strict Pull-ups x 3 sets, on 2:00 Rest (log best set) E. AMRAP Unbroken DU’s x 3 attempts, on 2:00 Rest (log best set) Weightlifting- A. HC (Hip or Mid-Thigh) – 5RM + 90% x 5 x 5 B. Clean DL – 10RM + 90% x 10 x 2 C. Supinated Grip Bent Row @2012 x 8-12 x 3-4 sets D. Strict Pull-up 75% (of Monday’s Best AMRAP) x 4 sets, 2:00 Rest

The workout for 4/11 is... Strength: EMOM 10 - 1 Squat Snatch (add weight every minute) - get heavy! If you miss a rep, try again. You just need one successful rep each minute. WOD- With a running clock for 16 minutes: - 1 Minute Power Snatches @ 70% of final EMOM weight - 1 Minute Row for Calories - 1 Minute Squat Cleans @ same weight - 1 Minute Jump Lunges (R/L = 1) - 2 Minutes Power Snatches @ 70% of final EMOM weight - 2 Minutes Row for Calories - 2 Minutes Squat Cleans - 2 Minutes Jump Lunges (R/L = 1) - 1 Minute Power Snatches @ 70% of final EMOM weight - 1 Minute Row for Calories - 1 Minute Squat Cleans - 1 Minute Jump Lunges (R/L = 1) Jeopardy! Category: Baseball Nicknames Answer: Known as "the big unit," he reached 300 wins in 2009, and announced his retirement in 2010

"Mo Legs Mo Problems" 200m Run 16 Weighted Step Ups 400m Run 16 W.S.U. 600m Run 16 W.S.U. 800m Run For Time *After each run, 12 Deadlifts (185,105)

WOD 18 min amrap 5 BB floor press 10 T2B 15 cleans ------ Core

Read up and get ready to cheer on our Masters athletes who'll be completing the online Qualifier to continue on toward The CrossFit Games. Eric Kiker and Jim Duwve are gonna smash it!

Masters Qualifier Nears

The Masters Qualifier will ask the top competitors in each age division to complete four events in just four days.

Friday 4/11 STRENGTH Wendler Deadlift - WU: 5 @ 45%, 5 @ 55% - WS: 5 @ 65%, 5 @ 75%, 5+ @ 85% WORKOUT For time: 50-40-30-20-10 Wall balls, 20/14# 15-12-9-6-3 DL @ 60% of 1RM

New WOD: 6 Intervals of: 2:00 of the following work: 12 Medball cleans 6 Hand stand push ups As many reps as possible of Muscle Ups Rest 2:00 Post reps and rounds to comments or BTWB Wonder what Jamey and Ali’s personal mantra was during monster walks?[/caption] “I’m good enough, ...... Click for more: http://www.crossfitverve.com/?p=14868

Friday WOD 041114 5 Rounds for Time 200m Run 20 Burpees 2 Rope Climbs 20 Kettlebell Swings

http://crossfitstar.com/wod-friday-april-11-2014/

WOD Friday April, 11 2014 : CrossFit Station – Forging Elite Fitness

CROSS over to the FIT Side

Happy 30th bday to our Head Coach Mike Aaron! We hope you've had a great day :)

Todd T just squatted 185 for 5 reps. His previous 1 rep from 2 months ago was 125. #gymprogramming

WOD for Friday April 11th... A. 3 sets Not for time Handstand hold 60-90sec 10-12 Pistols L- sit hold 30-60sec Rest 2min B. For Time 30 KB/DB Clean and Jerks (15ea) (53/50//35/30) 30 KB/DB OH Walking Lunges (15ea) Run 800m 30 KB/DB Clean and Jerks (15ea) 30 KB/DB OH Walking Lunges (15ea)

409 (4/11/14) 10 Rounds 6 DL #225/155 12 Push Ups 24 Double Unders / 50 Singles