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CrossFit in Denver - CrossFit Elevation RSS Feed

  • Announcement: Class Caps

    My people! Regular CrossFit Classes will now be capped at 10 athletes, and Friday Night Lights will now be capped at 16 to ensure you have a safe, enjoyable experience EVERY time you come to CFE. SO, sign up for your classes ahead of time! If we find that we need another evening class, we can consider an additional 7:30 p.m. class. Let's see how it goes! Love, The Management ....

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  • Sunday Class Closed

    My people! Due to the CFE Annual Camping Trip this weekend, we will not be holding Sunday classes this week. Sorry for any inconvenience, if you are unable to make the camping trip, so here's a "home wod" for your fitness gainz: Run 5 minutes, turn around and go back in less than 5 minutes 2 minutes max push ups -rest 1 minute- 2 minutes max sit ups -rest 1 minute- 2 minutes max squats Run 5 minutes, turn around and go back in less than 5 minutes ....

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  • CrossFit in Denver - CrossFit Elevation - Meet Coach Jessi!

    Meet Coach Jessi!

    Jessi is from a small town in East Texas and has always been driven to compete at her maximum athletic level. She was a three-sport athlete in high school playing softball, volleyball, and basketball. This passion for fitness and competition continued into college, where she played volleyball at Grayson County College in Sherman, TX. After that Jessi moved to Houston where she developed an interest in running and joined the local globo gym. After growing tired of single-axis machines at the gym, she read Mark Riptoe’s book “Starting Strength” and fell in love with the barbell. Over a few years Jessi learned to accept being the weird chick doing deadlifts at the gym ....

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  • Holiday Schedule

    HOLIDAY SCHEDULE: Saturday, 1st: regularly programmed classes but Open Gym CLOSED Sunday, 2nd: CLOSED Monday, 3rd: 10 a.m. ONLY Tuesday, 4th: TBD Wednesday, 5th: Return to regularly programmed classes ....

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  • Memorial Day Announcement

    Announcement
    : Monday is Memorial Day and CFE will only have one class at 10 a.m. You should be all recovered from Murph, so let's celebrate our service members well! ....

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  • Crossfit and Personal Training in Denver!


    Check out our new website for CrossFit Elevation!
    We proudly serve the Denver, Lakewood, and Baker areas! Come see the programs and deals we have to offer. Crossfit, Personal Training, Barbell Club and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Google+ Twitter Instagram ....

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  • 03.16.17

    Strength
    EMOM for 7 minutes: 3 Power cleans & push jerk at 65-70% WOD
    4 Rounds 1 minute:Row for cals -rest 30 seconds- 1 minute: KBS 55/35# -rest 30 seconds- 1 minute: T2B -rest 30 seconds- ....

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  • 03.15.17

    Strength
    15 minutes to 3RM Deadlift -then- 2x3 at 85% of above WOD
    6 Rounds 30 Double-unders 10 Pull-ups 5 Power snatches 95/65# ....

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  • 03.14.17

    Strength
    EMOM for 7 minutes: 4 Power snatches at 65-70% WOD
    Run 800m 30 Box jump overs 24/20" 30 KB snatches 55/35# Run 400m 20 Box jump overs 20 KB snatches Run 200m 10 Box jump overs 10 KB snatches ....

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  • CrossFit in Denver - CrossFit Elevation - 03.13.17 - APPAREL LIQUIDATION SALE!

    03.13.17 - APPAREL LIQUIDATION SALE!

    We are executing a liquidation sale on legacy products. $$$ ONLY TEN DOLLARS $$$
    - Both men's and women's cuts in the designs seen below: gold on teal Day of the Dead, blue on black Day of the Dead, both Barbell Club designs, teal/purple on gray Space Chimp, 2016 Mile High Murph and all Bandita tees! $$$ FIVE DOLLARS $$$
    - for the MISPRINTS seen here: teal/purple on dark gray Space Chimp (purple ink came out too dark). <img src="https://static1.squarespace.com/static/525d9027e4b012e48ebfe36c/t/58bf12791b631b8750bd4cb8/1489386285739/" /> Strength
    15 minutes to work to 1RM Front squat WOD
    9 minute AMRAP: 3 Burpees over the bar 2 Clean & jerks ....

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  • 03.09.17 - HOT LUNCH IS BACK!

    Our people! Hot Lunch is back! Starting Monday March 13th, CFE will offer an express workout at noon, meaning 30 min of a warm up and wod for those who have to jam back to work, followed by the day's programmed strength or gymnastics training for those who can stick around the rest of the hour. We will only offer this class Monday, Wednesday, and Friday to start, as we may have another program starting soon on Tuesdays and Thursdays. As always, we welcome your feedback and suggestions. Love, The Management Strength
    12 minutes to 5RM Deadlift -then- 2x5 Deadlift at 85% of above WOD
    5 Rounds 18 KBS 55/35# 15 Push-ups 12 Goblet squats 55/35# ....

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  • 03.08.17 - CLASS RESERVATION NOTICE

    Our people, it's important that we reserve classes early to ensure a place on the mats. CFE staff hates to ask anyone to come back for the next class, but in order to provide the best coaching and safety for each athlete, we have to ask that the cap be respected. Thank you for your cooperation, and as always, we welcome your feedback and suggestions. Strength
    EMOM for 6 minutes: 3 Power cleans & push jerks at 65-70%. WOD
    EMOM for 18 minutes 1: Row 15/12 Cals 2: 12 Toes-to-bar 3: 45 seconds max effort wall balls 20/14# ....

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  • 03.07.17

    Strength
    1a. 4x8 Front squat at 75-80% -rest 1 minute- 1b, 4x10 GHD hip extension -rest 1 minute- WOD
    8 minute AMRAP 30 Double-unders 10 Hang power cleans 135/95# 8 Burpees over the bar ....

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  • 03.02.17

    Strength
    EMOM for 6 minutes 3 Power clean & push jerk at 65-70% WOD
    20-18-16-14-12 Jumping lunges KB snatches 55/35# *200m Run after each set (workout ends on 200m)
    ....

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  • 03.01.17

    Strength
    EMOM for 6 minutes 3 Power clean & push jerk at 65-70% WOD
    20-18-16-14-12 Jumping lunges KB snatches 55/35# *200m Run after each set (workout ends on 200m)
    ....

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  • 02.28.17

    WOD EMOM for 6mins 4 Power snatches @65-70% 10 Rounds 10 KBS 55/35 8 Burpees 6 T2B *18 min time cap ....

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  • CrossFit in Denver - CrossFit Elevation - 02.27.17 COACH WARFACE, CERTIFIABLY OFFICIAL!

    02.27.17 COACH WARFACE, CERTIFIABLY OFFICIAL!

    Let's all have a moment of silence for the man who does so much for CrossFit Elevation followed by a big round of applause for his recent achievement in earning his CrossFit Trainer Level 1 Certification! Seriously, from the cool lighting in the new Olympic lifting room (he did that) to the Sunday Barbell Club programming (he's doing that, now) to the Girl Scout Cookies in your pantry (his daughter's fault) to the funny ha ha's you share with him every day in the box, James is the scaffolding from which we build our CFE family. If you haven't thanked him for all he does around this joint, lately, maybe throw him some congratulatory remarks this week. He did it for us. Yay, WARFACE! Here ....

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  • 02.24.17 - OPEN BEGINS!

    It's that time of year again. The CrossFit Open is upon us and we're excited to bring back our Friday Night Lights Open Heats. Every Thursday the Open workout will be announced and we will be performing the workout during our usual Friday Night Lights class times and will hold heats. We have so much fun at these events and even plan on partnering up with our friends at Phoenix Multisport to hold an Open event. Be ready for that! If you wish to see how you stack up to CrossFitters all around the world, you can drop $20 and officially register for the Open here . We'll see you there. Workout 17.1
    For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 ....

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  • 02.23.17

    Strength
    12 minutes to 8RM Deadlift -then- 2 x 8 at 85% of above WOD
    Row 500m 20 KBS 55/35# 20 Pull-ups 15 KBS 15 Pull-ups 10 KBS 10 Pull-ups 5 KBS 5 Pull-ups ....

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  • 02.22.17

    Strength
    EMOM for 5 minutes: 3 Power cleans & push jerk at 65-70% WOD
    36-30-24-18-12-6 Wall balls 20/14# 18-15-12-9-6-3 Box jumps 24/20" ....

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  • 02.21.17

    Strength
    1a. 4 x 8 Front squat at 72-78% -rest 1 minute- 1b. 4 x 4 GHD Raises -rest 1 minute- WOD
    5 minute AMRAP 5 Burpees over the bar 5 Thrusters 95/65# -rest 5 minutes- ....

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  • 02.20.17

    Strength
    EMOM for 5 minutes: 4 Power snatches at 65-70% WOD
    4 Rounds Run 400m 15 T2B 10 Deadlifts 225/155# ....

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  • 02.18.17

    WOD
    50 DU 20 Power cleans 95/65# 50 DU 20 Pull-ups 50 DU 20 Squat cleans 95/65# 50 DU 20 Pull-ups 50 DU 20 Thrusters 95/65# 50 DU *Rx+ = 115/75#
    ....

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  • 02.17.17

    Strength
    1a. 4 x 8-10 Strict pull-ups (Scale options:4 pull-up negatives or 8-10 ring rows) -rest 30 seconds- 1b. 4 x 30 second hollow hold -rest 30 seconds- WOD
    4 Rounds Row 18/15 cals 18 KB snatches 55/35# 15 Box jumps 24/20" ....

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  • 02.16.17

    WOD
    "CrossFit Games Open Workout 15.1" 9 minute AMRAP 15 T2B 10 Deadlifts 115/75# 5 Snatches 115/75# 15.1a
    6 minutes to establish 1RM Clean & Jerk ....

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  • 02.15.17

    Strength
    12 minutes to 8RM Deadlift -then- 2 x 8 at 85% WOD
    Run 400m 30 KBS 55/35# 30 Push-ups Run 400m 30 Push-ups 30 KBS 55/35# Run 400m ....

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  • 02.13.17

    Strength
    1a. 4 x 8 Front squat at 72-78% -rest 1 minute- 1b. 4 x 10 Hip extensions -rest 30 seconds- WOD
    3 Rounds 45 seconds Row for cals -rest 45 seconds- 45 secs Wall balls 20/14# -rest 45 seconds- 45 seconds Ring dips -rest 45 seconds- *Rx+ = Muscle-ups for ring dips
    ....

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  • 02.14.17

    Strength
    EMOM for 5 minutes: 4 Power Snatches at 65-70% of 1RM WOD
    3 minute AMRAP 8 Sumo DL high pull 75/55# 8 Burpees over the bar -rest 3 minutes- 3 minute AMRAP 6 Sumo DL high pull 95/65# 6 Burpees over the bar -rest 3 minutes- 3 minute AMRAP 4 Sumo DL high pull 115/75# 4 Burpees over the bar ....

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  • 02.11.17

    p> Strength
    1a. 4 x 8-10 Strict HSPU (Scale options:4 HSPU negatives or 12 DB Z-presses + 30 second handstand hold) -rest 30 seconds- 1b. 4 x 10-15 GHD sit-ups -rest 30 seconds- WOD
    3 Rounds 75 DU 20 Deadlifts 135/95# 15 Front squats 135/95# 10 Push jerks 135/95# *Rx+ = 155/105#
    ....

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  • 02.10.17

    WOD Row 50 Cals 10 Power snatches 135/95# 50 Sit-ups Row 40 cals 8 Power snatches 40 Sit-ups Row 30 Cals 6 Power snatches 30 Sit-ups Row 20 Cals 4 Power snatches 20 Sit-ups Row 10 Cals 2 Power snatches 10 Sit-ups ....

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  • 02.09.17

    Strength
    15 minutes to 1RM Tempo OHS (4 seconds down /3 seconds in bottom) OR 5x3 OHS (no tempo) at 85% of 1RM tempo from last week CrossFit Games Open Workout 12.5
    7 minute AMRAP 3 Thrusters 100/65# 3 C2B pull-ups 6 Thrusters 6 C2B pull-ups 9 Thrusters 9 C2B pull-ups..... continue to add 3 reps until 7 minutes is up ....

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  • 02.08.17

    Strength
    15 minutes to 1RM Clean OR 6x2 Cleans at 85% (of 1RM last week) WOD
    12 Deadlifts 155/105# 12 Hang power cleans 155/105# 9 Deadlifts 9 Hang power cleans 6 Deadlifts 6 Hang power cleans 27 Burpees over the bar 6 Deadlifts 6 Hang power cleans 9 Deadlifts 9 Hang power cleans 12 Deadlifts 12 Hang power cleans ....

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  • 02.07.17

    Strength
    1a. 4 x 8 Front squat at 70-75% -rest 1 minute- 1b. 4 x 4 GHD raises -rest 1 minute- WOD
    5 Rounds Run 200m 15 Push press 115/75# 10 Box jumps 24/20" ....

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  • 02.06.17

    Strength
    15 minutes to 1RM 6 x 2 Snatch at 85% (of 1RM last week) WOD
    10 minute AMRAP 5 Wall balls 20/14# 5 T2B 10 Wall balls 10 T2B 15 Wall balls 15 T2B.....continue to add 5 reps each set until 10mins is up ....

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  • 02.04.17

    WOD
    Run 1200m 10 KB snatches 55/35# 15 Sit-ups 20 Jumping lunges Run 800m 20 KB snatch 30 Sit-ups 40 Jumping lunges Run 400m 30 KB snatch 45 Sit-ups 60 Jumping lunges Once everyone is done, complete as a class:
    TABATA (8 rounds) Hollow hold ....

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  • 02.03.17

    Strength
    1a. 4 x 8-10 Strict HSPU (Scale options: 4 HSPU negatives or 12 DB Z-presses + 30 HS hold) -rest 30 seconds- 1b. 4 x 30 second L-sit hold -rest 30 seconds- WOD
    3 Rounds Row 500m 15 Push-ups 10 Deadlifts 275/185# ....

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  • 02.02.17 - SATURDAY 11TH, GOALS SEMINAR WITH GUEST SPEAKERS

    p> "Building Daily Habits to Achieve Your Goals" Seminar
    Happy New Year! Have you done your Goal Setting or made your Resolutions for 2017? Good! But that is just the "starting line" and not what this seminar is all about. This is about "getting to the finish line" & creating sustainable habits and lifestyle choices, which will inherently lead to long-term goal achievement. Join Adam Baca (Founder of Elevated Health & Fitness ) & Jeremy Katz (CrossFitter and Co-Founder of Kojo Life: Continuous Improvement ) as we break your #Goals down into small, incremental daily habits. Our Mission is to "Support your daily habit development, so you can stay motivated & work hard ....

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  • 02.01.17 - HAPPY FEBRUARY!

    Dear Elevation Members, This is Kristine. Some of you may not know me and some of you most definitely do. If you don't I'm sure we'll meet eventually. Fingers crossed. I've hacked into the blog so I can tell you all about the Crossfit Open! In almost 3 weeks the 2017 Crossfit Open will be upon us. For those of you new to Crossfit, the open is the first qualifying stage towards competing in the games which are held every summer in July. Some of you may be wondering why you should sign up since you're not really intending to get to the games this year. Well, let me tell you.Registering and competing in the open workouts is a great way to have a friendly competition either against yourself ....

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  • 01.31.17

    Strength
    15 minutes to 1RM Snatch WOD
    Run 400m 40 Wall balls 20/14# 20 Ring dips 40 Wall balls Run 400m Rx+ = 10 Muscle-ups instead of ring dips (ring preferred, bar MU will do) ....

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  • 01.30.17 - VIKING HOODIE PRE-ORDER REMINDER AND DEADLINE!

    We're going to extend the pre-order for our new Viking hoody (designed by in-house Elevation Athlete and all around bad ass, Haylee Powers!!!). If you haven't ordered yours yet, you have until midnight this Saturday, February 4th to guarantee you'll get yours in our first order. We'll only have a couple extras outside of pre-orders, so don't wait! Viking Hoody Pre-Order - Designed by Haylee Powers Strength
    1a. 4 x 8 Front squats at 70-75% -rest 1 minute- 1b. 4 x 15 Glute bridges -rest 30 seconds- WOD
    21-15-9 Power cleans 135/95# Box jumps 24/20" ....

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  • 01.28.17

    Strength
    1a. 4 x 8-10 strict pull-ups (4 pull-ups negatives or 8-10 ring rows) -rest 30 seconds- 1b. 4 x 1 minute plank hold (weighted if possible) -rest 30 seconds- WOD
    10 minute AMRAP 5 Front squats 135/95# 10 Ring dips 5 Push jerks 135/95# ....

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  • 01.27.17

    WOD
    Buy in: 1000m Row 8 Rounds 8 Deadlifts 185/125# 12 T2B Cash out: 1000m Row Not for time:
    15 V-ups 20 Second L-sit 15 V-ups 15 Second L-sit 15 V-ups 10 Second L-sit 15 V-ups 5 Second L-sit ....

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  • 01.26.17

    Strength
    15 minutes to 2RM tempo overhead squat (4 seconds down, 3 seconds in bottom) WOD
    5 Power snatches 115/75# 15 Pull-ups 50 DU's 5 Power snatches 12 Pull-ups 40 DU 5 Power snatches 9 Pull-ups 30 DU 5 Power snatches 6 Pull-ups 20 DU 5 Power snatches 3 Pull-ups 10 DU *Rx+ = C2B pull-ups
    ....

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  • 01.25.17

    Strength
    12 minutes to 2 position Clean (floor, hang) WOD
    5 Rounds 20 Wall balls 20/14# 15 Box jumps 24/20" ....

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  • 01.24.17

    Strength
    1a. 4x8 Front squats at 68-72% of 1RM -rest 1 minute- 1b. 4x12 GHD hip extension -rest 30 seconds- WOD
    18-15-12-9-6-3 Hang power clean 115/75# Jumping lunges *Rx+ = 135/95#
    ....

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  • 01.23.17 - CONGRATS TO OUR FRCF MASTERS COMPETITORS!

    What a fantastic event put on by Front Range CrossFit this past Sunday. Our CrossFit Elevation athlete participants fought hard, played hard, and had a blast! We couldn't be more proud of their effort, performance, and spirit. Kristine took first in her division, which wasn't too shabby, either. Thank you to all who came out to support this foursome!!! I think we all walk away from competitions with a renewed ambition to work our weaknesses, raise the bar on our expectations,and jump on some new goals. So thank you, Ben, Kristine, Jennifer, and Tim, for rekindling our CrossFit fire. What a romance it is! Strength
    12 minutes to 2 position Snatch (floor, hang) WOD
    15 minute AMRAP ....

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  • 01.21.17

    WOD
    Row 1000m 50 Deadlifts 155/105# 40 Push-ups 30 Front squats 155/105# 20 Pull-ups 10 Push Jerks 155/105# *Rx+ = C2B pull-ups*
    Extra Credit
    3 rounds (not for time) 30 second side plank (left) 30 second side plank (right) 30 second hollow hold -rest 30 seconds- ....

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  • 01.20.17

    Strength
    1a. 4 x 8-10 strict pull-ups (sub 4 pull-up negatives or 8-10 ring rows) -rest 30 seconds- 1b. 4 x 1 minute weighted plank hold (from elbows) -rest 30 seconds- WOD
    12 minute AMRAP 15 Wall balls 20/14# 5 40' sprints 1 Wall walk ....

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  • 01.19.17

    Strength
    12 minutes to 2 position clean (floor, hang) WOD
    4 Rounds 1 minute row for cals -rest 30 seconds- 1 minute ring dips -rest 30 seconds- 1 minute KBS 53/35# -rest 30 seconds- *Rx+ = Muscle-ups for ring dips (bar or ring)
    ....

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  • 01.18.17

    Strength
    15 minutes to 2RM tempo OHS (4 seconds down, 3 seconds in bottom) WOD
    10-8-6-4-2 Power cleans 155/105# 20-16-12-8-4 Burpees over the bar *Rx+ = 185/125#
    ....

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  • 01.17.17

    Strength
    12 minutes to 2 Position snatch (floor, hang) WOD
    5 Rounds 10 Goblet squats 53/35# 12 T2B 15 Box jumps 24/20" ....

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  • 01.16.17

    Strength
    1a. 4 x 8 Front squats at 68-72% of 1RM -Rest 1 minute- 1b. 4 x 15 Kettle-bell RDL -rest 30 seconds- WOD 9 minute AMRAP 50 DU's 10 Power snatches 95/65# ....

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  • 01.14.17

    Strength
    1a. 4 x 8-10 strict HSPU -rest 30 seconds- 1b. 4 x 10-15 GHD sit-ups -rest 30 seconds- WOD
    14 minute AMRAP 20 Wall balls 20/14# 30 Sit-ups ....

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  • 01.14.17

    Strength
    1a. 4 x 8-10 strict HSPU -rest 30 seconds- 1b. 4 x 10-15 GHD sit-ups -rest 30 seconds- WOD
    14 minute AMRAP 20 Wall balls 20/14# 30 Sit-ups ....

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  • 01.11.17

    Strength
    12 minutes to 3 position clean (floor, hang, high hang) WOD
    12 minute AMRAP 50 DU's 10 Push-ups 5 Power cleans 155/105# Rx+ = 5 HSPU instead of push-ups
    ....

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  • 01.10.17

    Strength
    1a.4x8 Front squat at 65-70% -rest 1 minute- 1b.4x15 Glute bridges -rest 30 seconds- WOD
    Run 600m 25 Toes-to-bar 50 KBS 53/35# 25 T2B Run 600m ....

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  • 01.09.17 - NEW VIKING HOODIE PRE-ORDERS START TODAY!

    Great news everyone! Our very first Elevation athlete designed merchandise will soon be in the retail shop! Our talented bad ass, Haylee Powers, graciously created this custom design to adorn the back of our next hoodies. We will collect all pre-orders until January 21st then we'll submit our order. We anticipate having them in stock for the beginning of February! Pre-order yours today! Strength
    12 minutes to 3 position snatch (floor, hang, high hang) WOD
    4 Rounds 18 Front rack step-ups (95/65#)(20/16") 15 Push press 95/65# 12 Burpees ....

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  • 01.07.17

    WOD
    Row 500m 60 Sit-ups 45 Wall balls 20/14# 30 KBS 53/35# 15 Push-ups 150 DU's 15 Push-ups 30 KBS 45 Wall balls 60 Sit-ups Row 500m ....

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  • 01.06.17

    Strength
    1a. 4x8-10 Strict HSPU (sub 4 negatives or 30 second handstand hold) -rest 30 seconds- 1b. 4x10-15 GHD sit-ups -rest 30 seconds- WOD
    6 Rounds 10 Overhead squats 95/65# 10 Pull-ups *Rx+ = C2B pull-ups
    ....

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  • 01.05.17

    p> Strength
    12 minutes to 3 position clean (floor, hang, high hang) WOD 3 minute AMRAP
    9 Thrusters 95/65# 5 Burpees over the bar -rest 3 minutes- 3 minute AMRAP
    6 Thrusters 115/75# 5 Burpees over the bar -rest 3 minutes- 3 minute AMRAP
    3 Thrusters 135/95# 5 Burpees over the bar ....

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  • 01.04.17

    Strength
    15 minutes to 3RM tempo overhead squat (4 seconds down / 3 seconds in bottom) WOD
    10-8-6-4-2 Power snatch 115/75# 20-16-12-8-4 Box jumps 24/20" *Rx+ = 135/95#
    ....

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  • 01.03.17 - 2016 PRS AND GOALS MEETINGS IN THE NEW YEAR

    You brilliant, industrious people! Look at your accomplishments at the close of the year! We're so very proud of you and can't wait to watch you annihilate your 2017 goals. Speaking of goals, let's get back on track after the holidays with a return to our Goals Meetings. Coach Joaquin and Whitney have redesigned the structure of the Goals Meetings to optimize their time with you and maximize the results of your efforts. Here's how it'll work: you sign up for a meeting with your primary coach (the coach you see most often who is most familiar with your progress and challenges)--the sign up sheet is located on the stereo--and your coach will contact you to set up a meeting time. Allow us ....

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  • 01.02.17 - HELLO 2017!

    Dear Elevation athletes, we appreciate your patience while CFE undergoes some cosmetic and structural upgrades. It's exciting to watch our community grow and evolve. We hope to keep any disorder/messes/disruptions to a bare minimum. Here we go!!! Strength
    1a. 4x8 Front squats at 65-70% -rest 1 minute- 1b. 4x8 each leg single leg RDL -rest 30 seconds- WOD
    10 Minute AMRAP 20 Lateral hops over bar 10 Hang power cleans 135/95# 5 Push jerks 135/95# ....

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  • 01.01.17 - HAPPY NEW YEAR! DEEP THOUGHTS BY WHITNEY DEAN

    A year ago, I was working in a windowless, basement office, filing papers in what was supposed to be a research position, suffering the condescension of an abusive environment, fearing deeply that my predicament was permanent. So, I want to thank you all—Scott Narreau, the CFE athletes, my family, my partner, and my friends—for offering me a way out of that basement. I anticipate the year ahead to present life’s inherent challenges and hardships, as every year does, but for the first time in a very, very long time, I trust the nature of these obstacles will only improve the quality of my life and the character of my being. What I owe you, the CFE community, for your ....

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  • 12.31.16

    WOD
    Buy in:
    Row 500m 5 Thrusters 95/65# 10 Pull-ups 10 Thrusters 20 Pull-ups 15 Thrusters 30 Pull-ups 15 Thrusters 20 Pull-ups 10 Thrusters 10 Pull-ups 5 Thrusters Cash out:
    Row 500m ....

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  • 12.30.16

    Strength
    1a. 4x10 Romanian Deadlifts -rest 30 seconds- 1b. 4x8 Strict pull-ups -rest 30 seconds- WOD
    12 minute AMRAP 5 Hang power snatches 95/65# 8 OHS 95/65# 10 Burpees over the bar Rx+ = 135/95#
    ....

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  • 12.29.16

    Strength
    5x3 Pause front squats (3 seconds in bottom) at 80% of 1RM WOD
    10-8-6-4-2 Power cleans 155/105# Ring dips *Rx+ = Muscle-ups instead of ring dips with rep scheme 5-4-3-2-1
    ....

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  • 12.28.16

    Strength
    5x2 Snatch (building over 5 sets) WOD
    4 Rounds 75 DU's 25 Sit-ups 18 KB Snatches 55/35# ....

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  • 12.27.16

    Strength
    5x3 Pause HBBS (3 seconds in bottom) at 80% of 1RM WOD
    14 minutes AMRAP Run 400m 15 Wall balls 20/14# 10 Box jumps 24/20" ....

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  • 12.26.16 - 12 DAYS OF CHRISTMAS WOD

    Hope you all had a great Holiday weekend and ready to get back to work. Join Coach Bossom for our first WOD starting at 10:00am where we'll be doing "12 Days of Christmas". WOD "12 Days of Christmas"
    1: Wall Walk 2: Squat clean 135/95# 3: Push-ups 4: Push jerks 135/95# 5: T2B 6: Box jumps 24/20" 7: Front squats 135/95# 8: Pull-ups 9: Deadlifts 135/95# 10: Burpees over the bar 11: KBS 55/35# 12: Front rack lunges 135/95# *Workout functions starting at 1, then 2, then back to 1, then 2, then 3, back to 1... repeat until all 12 movements have been completed.
    ....

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  • 12.24.16 - HOME HOLIDAY WOD

    Elevation will be closed on Saturday, December 24th in observance of the Christmas holiday weekend. Thank you! Whitney to enter home holiday WOD here... ....

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  • 12.23.16 - REMINDER: ONLY FNL CLASSES TOMORROW!

    Hi all! Just a reminder that tomorrow, Friday, December 23rd we will the ONLY
    classes on the schedule are our two Friday Night Lights sessions at 4:30 pm and 5:30 pm. Come get in a fun workout going into the Christmas weekend! When you return on Monday our schedule starts with the 10:00 am WOD and normal evening of classes after that (with the exception of Open Gym at 11:00 am). Thanks for your understanding and from the entire staff of Elevation, we appreciate every one of you and wish you and your loved ones the best over this Holiday season! WOD
    Friday Night Lights workout (created by Kristine) ....

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  • 12.22.16 - ISABEL

    Strength
    12 minutes to 1RM hang power snatch WOD
    "Isabel" 30 Snatches 135/95# ....

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  • 12.21.16 - HOLIDAY SCHEDULE

    We have some holiday schedule announcements to make you aware of! Holiday Schedule:

    Thursday 22nd: Normal Class Schedule
    Friday 23rd: ONLY
    4:30 pm / 5:30 pm Friday Night Lights
    Saturday 24th: CLOSED
    Sunday 25th: CLOSED
    Monday 26: ONLY
    10 am / 4:30 pm / 5:30 pm /6:30 pm Strength
    20 minutes to establish 1RM Deadlift WOD
    Time trial: Row 2000m ....

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  • 12.20.16

    Strength
    12 minutes to 1RM hang power clean WOD
    "Nicole" 20 minute AMRAP Run 400m Max rep pull-ups *score is total number of pull-ups
    ....

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  • 12.19.16

    Strength
    20 minutes to 1RM HBBS WOD
    "Diane" 21-15-9 Deadlifts 225/155# HSPU ....

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  • 12.18.16 - PARTY LIKE IT'S 2011


    Sunday Fun Day
    Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90) 10 Muscle-ups *Rest 3 min* Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb /110) Jerk (165lb / 110) *Rest 3 min* Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs / 55) ....

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  • 12.16.16 - ORDER YOUR CFE HOODIES TODAY! THANKS, HAYLEE!!!

    Our very own Haylee Powers designed our winter line of hoodies! You can check out more of Haylee's talent on her website:http://www.hayleepowers.com/ We'll be posting the link soon for pre-orders! Hold your breath!!! WOD
    Row 1000m 40 Wall balls 20/14# 20 Toes-to-bar Row 750m 30 Wall balls 15 T2B Row 500m 20 Wall balls 10 T2B Row 250m 10 Wall balls 5 T2B ....

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  • 12.15.16

    Strength
    1x20 HBBS at 5 pounds heavier than last week WOD
    4 minute AMRAP 5 Pull-ups 5 Power cleans 115/75# -rest 2 minutes-
    4 minute AMRAP 5 Pull-ups 5 Power cleans 135/95# 4 minute AMRAP 5 Pull-ups 5 Power cleans 155/105# *Rx+ = C2B pull-ups
    ....

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  • 12.14.16

    Strength
    4x5 Sumo stance deadlifts (build over 5 sets) After each set: 5 Kneeling squat jumps WOD
    12 minute AMRAP 5 KBS 55/35# 5 Box jumps 24/20" 10 KBS 10 Box jumps 15 15 ...keep adding 5 reps each round until 12 minutes is up. Score is total reps ....

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  • 12.13.16

    Strength
    12 minutes to 3RM Hang power cleans -then-
    2x3 at 85% of above WOD
    4 Rounds 50 Double-unders 10 Deadlifts 135/95# 8 Front squats 135/95# 6 Push jerk 135/95# ....

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  • 12.12.16 - THERESA REFLECTS ON HER 1ST AMERICAN OPEN!

    Coach Theresa made us all so very proud this weekend competing in her first national weightlifting event, the American Open 2016. A huge accomplishment! From the bad ass herself, here's some thoughts on her journey and experience: “ I’m not sure when it hit me that I was going to a national competition. I had been training for it, but I don’t think it really hit until I checked in at the Marriott World Center Orlando and received my athlete credentials. I was very glad that my friends decided to come with me and provide some support. I was so nervous, nervous that I wouldn’t make weight, nervous that I would miss my lifts, even at lighter weights. The anxiety ....

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  • 12.10.16

    Strength 1a.
    4x10 KB/DB single arm bent over rows (each arm) -rest 30 seconds-
    1b.
    4x8 KB/DB step-ups (each leg) -rest 30 seconds-
    WOD
    10 Minute AMRAP 10 Wall balls 20/14# 15 Sit-ups ....

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  • 12.09.16

    WOD
    8 Rounds Row 250m 8 Power snatch 115/75# 2 Rope climbs ....

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  • 12.08.16 - TRANIMAL'S HEADED TO THE AMERICAN OPEN!

    It is with great excitement that we remind you that Elevation's own Coach and athlete, Theresa Tran , is heading to Orlando, Florida to throw weights around in the 2016 American Open . Joining her as her coaching and support team will be Jeff (flying out from LA!), Gene and Bossom! The guys are really looking forward to seeing Theresa lift on the platform and see all her hard work, training and commitment pay off. Here's the details of her lifting day:
    Friday, December 9th: lifting begins 8:30 am EST 48kg Women's C, Session 1, Platform Blue You can cheer Theresa on while watching the Live Feed here ! Let's show our support and congratulate our girl on her accomplishments!
    WE'RE ALL ....

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  • 12.07.16

    Strength
    12 minutes to 3RM hang power snatch -then-
    2x3 at 85% of above WOD
    18-15-12-9-6-3 Box Jumps 24/20" Shoulder to overhead 155/105# ....

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  • 12.06.16

    Strength
    4x8 Deadlifts at 70-75% of 1RM After each set: Complete triple broad jump WOD
    5 Rounds 40 Double-unders 15 KBS 53/35# 10 Push-ups ....

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  • 12.05.16 - PHOENIX MULTISPORT'S COLORADO GIVES DAY ROW-A-THON RECAP!

    We'd like to give all 8 Elevation athletes that donated their time, compassion and energy in Saturday's Phoenix Multisport's Colorado Gives Day Row-A-Thon ! Everyone performed well, had a blast and raised money for an incredible cause. Each team had to rack up as many meters as possible in a 90-minute window. Ben, Hans, Dan and Kevin's team claimed first place with 23,888 meters! Dang that's a lot of meters boys!!! Tommy Gun and the Amazons took second place with 22,176 meters. Hot damn, Elevation really showed up and did work! We're all so proud! You can still provide your support for our community and the continued efforts of Phoenix Multisport by donating here . ....

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  • 12.03.16

    Strength 1a.
    4x8 DB Z-press (each arm, one at a time) -rest 30 seconds-
    1b.
    4x20 Farmers KB walking lunge steps -rest 30 seconds-
    WOD
    10 minute AMRAP 10 Sumo deadlift high pulls 75/55# 10 Toes-to-bar ....

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  • 12.02.16

    WOD
    Row 500m 25 Push-ups 50 Double-unders 10 Strict pull-ups Row 400m 20 Push-ups 40 DU 8 Strict pull-ups Row 300m 15 Push-ups 30 DU 6 Strict pull-ups Row 200m 10 Push-ups 20 DU 4 Strict pull-ups Row 100m 5 Push-ups 10 DU 2 Strict pull-ups ....

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  • 12.01.16

    Strength
    1x20 HBBS at 5 pounds heavier than last time. WOD
    4 minute AMRAP 12 Thrusters 95/65# 8 Burpees over the bar -rest 4 minutes-
    4 minute AMRAP 9 Thrusters 115/75# 8 Burpees over the bar -rest 4 minutes-
    4 minute AMRAP 6 Thrusters 135/95# 8 Burpees over the bar *3 separate scores for this workout
    ....

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  • 11.30.16

    Strength
    12 minutes to 4RM Hang power clean -then- EMOM for 3 minutes:4 Hang power cleans at 80% of above WOD Buy in:
    Row 500m 3 Rounds 15 Overhead squats 95/65# 15 Pull-ups Cash out:
    Row 500m ....

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  • 11.29.16

    Strength 1a.
    3x10 Romanian deadlifts at 40-45% of 1RM Deadlift -rest 1 minute-
    1b.
    3x5 Seated box jumps -rest 1 minute-
    WOD
    12 minute AMRAP 5 Wall balls 20/14# 5 Box jumps 24/20" 10 Wall balls 10 Box jumps 15 Wall balls 15 Box jumps... *continue to add 5 reps each set. Score is total number of reps.
    ....

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  • 11.28.16

    Strength
    1x20 HBBS at 5 pounds heavier than last time EMOM for 7 minutes:4 strict pull-ups / 4 strict C2B / 4 pull-up negatives / 4 ring rows / 2 strict muscle-ups WOD
    "Grace" 30 Clean & Jerks 135/95# ....

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  • 11.26.16

    Strength
    5x8 Bulgarian split squats with KB's in front rack (each leg) -rest 1 minute between sets- WOD
    4 Rounds 20 Jumping squats 30 Sit-ups 20 KBS 55/35# ....

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  • 11.25.16 - 10:00 AM WOD ONLY!

    We hope everyone enjoyed their Holiday and celebrated well. Time to get back to it with a fun 30 minute EMOM that will be sure to test you. :) Only one class today at 10:00 am! WOD
    EMOM for 30 minutes 1: Row 15/10 Cals 2: 15 Wall balls 20/14# 3: 50 DU 4: Max Pull-ups 5: Rest *Alternating through movements every minute. A total of 6 sets of each movement. Score will be total number of pull-ups completed.
    ....

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  • 11.24.16 - HAPPY THANKSGIVING!

    Today is Thanksgiving and we're only holding one class with Joaquin at 10:00 am. We'll see you there, otherwise, enjoy time with your family and friends, be well!
    Don't forget to check out The WAG Holiday Survival Guide provided by Working Against Gravity. It's overall message is how to survive large gatherings where there's lots of food and temptations and how to sensibly approach eating and keep balance so you don't go overboard. ....

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  • 11.23.16

    Strength
    1x20 HBBS at 5 pounds heavier than Monday. WOD
    20 minute AMRAP Run 400m 15 Burpee box jump overs 24/20" 10 Push press 115/75# ....

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  • 11.22.16

    Strength
    4x3 Deadlifts with 5 second lower to ground at 80% of 1RM After each set: complete 5 kneeling squat jumps WOD
    16-14-12-10-8 Toes-to-bar 8-7-6-5-4 Power snatches 115/75# Rx+ = 135/95#
    ....

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  • 11.21.16 - HOLIDAY SCHEDULE AND SOME TIPS TO GET YOU THROUGH!

    Happy Holidays! Here's this week's Holiday schedule:
    Thursday (Thanksgiving Day) - 10:00 am WOD only Friday - 10:00 am WOD only The WAG Holiday Survival Guide might be a source of inspiration for you this holiday season. How to eat sensibly but still enjoy yourself and stay on track. It's easy to use the next two months as reasons to fall off the wagon and go nuts on food, which is detrimental to your performance in the gym. Why throw away all your hard work for a few meals? Try using balance when approaching all the foods you'll be tempted by and keep sane at the same time. Strength
    1x20 HBBS at 5 pounds heavier than last week. EMOM for 6 minutes: 4 Strict pull-ups / 4 strict ....

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  • 11.19.16

    Strength 1a.
    4 x 8 KB High pulls (each arm) -rest 30 seconds-
    1b.
    4 x 8 KB/DB single leg RDL (each leg) -rest 30 seconds-
    WOD
    15 minute AMRAP 10 Front squats 135/95# 15 Push-ups 20 Box jumps 24/20" ....

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  • 11.18.16 - CHARITY WODS FOR THE KEENS SATURDAY!

    Hey gang, this Saturday is going to be a very special occasion for us as a community and friends, we would really like it to be successful, and need your help in doing so, so please, spread the word!
    We invite you, your friends and family to our Charity WOD for Michael and Desiree, long-time friends and supporters of CrossFit Elevation. After coming through some extraordinary challenges, they seek to rebuild, and we'd like to lend a helping hand. Donations are appreciated, but by no means expected. Please join us during our 9am and 10am all levels CrossFit workout this Saturday, the 19th. Please click through to the donation page below. The Keens Donation Page WOD
    With a ....

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  • 11.17.16

    Strength
    1 x 20 HBBS at 5 pounds heavier than last week 1a.
    3 x 30 second handstand hold (free or on wall) -rest 30 seconds-
    1b.
    3 x 10 Dumbbell Z-presses -rest 30 seconds-
    WOD
    10-8-6-4-2 Deadlift 275/185# Burpees over the bar ....

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  • 11.16.16

    Strength
    12 minutes to 4RM Hang power snatch -then- EMOM for 3 minutes: 4 Hang power snatches at 80% of above WOD
    3 Rounds 50 Double-unders 20 T2B 20 KB Snatches 55/35# ....

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  • 11.15.16

    This Saturday, we invite you, your friends, your family to our Charity WOD for Michael and Desiree, long-time friends and supporters of CrossFit Elevation. After coming through some extraordinary challenges, Michael and Desiree seek to rebuild, and we'd like to lend a helping hand. Donations are appreciated, but by no means expected. Please join us for a 9 a.m. and 10 a.m. all levels CrossFit workout this Saturday, the 19th. Strength 1a.
    4 x 6 Sumo stance deadlifts (build over 4 sets) *After each set complete a triple broad jump WOD
    Every 2 minutes for 16 minutes: 1:
    150m Row sprint 2:
    1 minute ME Wall balls 20/14# ....

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  • 11.14.16

    Strength
    1x20 HBBS at 5 pounds heavier than last Thursday EMOM for 5 minutes: 4 strict pull-ups / 4 strict C2B / 4 pull-ups negatives / 4 ring rows / 2 strict muscle-ups WOD
    8 minute AMRAP 3 Thrusters 95/65# 3 Pull-ups 6 Thrusters 6 Pull-ups 9 9... *add 3 reps each set until time is up
    ....

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  • 11.12.16

    Strength
    1a. 4x12 Barbell bent over rows -rest 30 seconds-
    1b. 4x10 KB/DB single arm seated presses (each arm) -rest 30 seconds-
    WOD
    3 Rounds Run 400m 20 Wall balls 20/14# 30 Sit-ups ....

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  • 11.11.16

    WOD
    Row 1000m 20 Thrusters 95/65# 20 Ring dips Row 750m 15 Thrusters 15 Ring dips Row 500m 10 Thrusters 10 Ring dips Row 250m 5 Thrusters 5 Ring dips ....

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  • 11.10.16

    Strength
    1x20 HBBS at 5 lbs. heavier than Monday's HBBS 4x5 Strict HSPU,3 HSPU negatives, or 10 HSPU off of box -rest 1 minute between sets-
    WOD
    12 minute AMRAP 20 KBS 53/35# 15 Toes-2-bar 10 Box jumps 24/20" ....

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  • 11.09.16

    Strength
    12 minutes to work to 5RM hang power clean -then- EMOM for 3 minutes: 5 Hang power cleans at 80% of above WOD
    15 Deadlifts 135/95# 15 Hang power cleans 135/95# 15 Push jerks 135/95# 15 C2B pull-ups 12 Deadlifts 12 Hang power cleans 12 Push jerks 12 C2B pull-ups 9 Deadlifts 9 Hang power cleans 9 Push jerks 9 C2B pull-ups ....

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  • 11.08.16

    Strength
    1a. 4x5 Deadlifts at 75-80% of 1RM -Rest 45 seconds-
    1b. 4x3 Seated box jumps -rest 45 seconds-
    WOD
    4 Rounds Run 200m 12 KB Snatches 53/35# 15 Push-ups ....

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  • 11.07.16 - ATHLETE SPOTLIGHT: HOLLEY MCBROOM!

    We are elated to announce our Fall Spotlight Athlete, Holley! As an athlete, Holley continues to make impressive gains with a sincere dedication toward improving her health and fitness. As exemplified in her accomplishments listed below, Holley is ambition. Her fierce intelligence and vast curiosity keeps her engaged in the world around her, as she constantly seeks a deeper understanding of her capabilities and potential. She seeks to further her education, then turns her challenges into strengths. Top all that with a warm personality, a generous spirit, and an easy laugh. Seriously, Holley, you rock. Background
    Name: Holley McBroom Home town: Shreveport, Louisiana ....

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  • 11.06.16 - SUNDAY FUN DAY


    Sunday WOD
    Thanks, CrossFit Altair! 400m Run Barbara (20 pullups, 20 pushups, 40 situps, 50 squats) 400m run 2 Rounds of Mary (5 hspu, 10 pistols, 15 pullups) 400m run 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats)
    CFE Barbell Club
    Jerk Dip Squat 5x5 @ 90 - 110% 1 rm jerk Half Jerk 5x3 @ 80-100% 1 rm jerk Split Drops 3x3 Jerk Complex: 1 clean + 3 jerk dip squats + 1 jerk + 3 jerk springs + 1 jerk ....

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  • 11.05.16 - NUTRITION SEMINAR TODAY, 11 A.M.


    Nutrition Seminar
    Oh man, are we excited to introduce you to Elizabeth Fritzler! She's here to share with us her wealth of knowledge on what it is to feed an athlete and nurture optimal nutritional health. This is a hands-on seminar in which we'll be guided through making a meal, meal prep, and meal consumption. Not only is Elizabeth wise, she's got a winning personality, so this event is not to be missed!
    Saturday's Workout
    Strength 1a.
    4x15 DB Bent over rows (each arm) -rest 30 seconds- 1b.
    4x20 second hold at top of ring dip -rest 30 seconds- WOD
    10 minute time cap 10 Deadlifts 225/155# 15 Push-ups 20 Jumping lunges ....

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  • 11.04.16 - NUTRITION SEMINAR TOMORROW! AND FOODIE FRIDAY BROUGHT TO YOU BY DION UNIVERSITY!

    Register for tomorrow's Nutrition Seminar
    with guest speaker, Elizabeth Fritzler, here ! Find out more about Elizabeth and her mission at her website . Foodie Friday Returns! Thank you to Jamie and Ben Dion for contributing their favorite dish to this week's post. CrossFit Elevators, try it out and get back to us on how it turned out. Do you, too, have a dish to die for? Send it over to Coach Whitney to see it featured in a future Foodie Friday!
    Dion University Bang Bang Crack Chicken (Southern Thai Chicken)
    Ingredients
    : 5 Chicken thighs-bone in, skin on (rinse and pat dry) Marinade
    : 4 garlic cloves, crushed 2 ½ tbsp. fish sauce 2 ½ tbsp. oyster sauce 1 tsp ....

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  • 11.03.16 - NUTRITION SEMINAR THIS SATURDAY AND OCTOBER PRS!!!

    Reminder: CFE's Nutrition Seminar for Athletes is taking place this Saturday. Prepare to get your hands dirty, as we explore clean eating. Please register here by FRIDAY the 4th, so we can accommodate the classes' grocery needs. And congratulations to our athletes on their impressive October gains! The board filled up quite nicely,a direct result of hard work and determination. Elevators, you are on fire this Fall!!! Strength
    15 minutes to 5RM HBBS or 4x5 HBBS at 80% of Tuesday's 1RM (do the 4x5 if you already hit a 5RM WOD
    Row 500m 25 Wall balls 20/14# 50 Sit-ups 25 Wall balls Row 500m ....

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  • 11.02.16

    Strength
    12 minutes to work to 5RM hang power snatch -then- EMOM for 5 minutes: 5 Hang power snatches at 80% of above WOD
    10-8-6-4-2 Overhead squats 115/75# Chest-to-bar pull-ups *200m run in between sets. Workout ends on pull-ups.
    ....

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  • 11.02.16

    Strength
    12 minutes to work to 5RM hang power snatch -then- EMOM for 5 minutes: 5 Hang power snatches at 80% of above WOD
    10-8-6-4-2 Overhead squats 115/75# Chest-to-bar pull-ups *200m run in between sets. Workout ends on pull-ups.
    ....

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  • 11.01.16

    Strength
    15 minutes to work to 5RM high bar back squat WOD
    12 minute AMRAP Run 200m 15 Kettlebell swings 55/35# 20 Sit-ups ....

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  • 10.31.16 - THE WARFACE (HAPPY BIRTHDAY JAMES SALMEN!)

    Please help us celebrate James Salmen's birthday (albeit, belated) on Halloween Day tomorrow! "The Warface" 10 Rounds 2 Muscle-ups (bar or ring *
    ) 3 Power cleans 155/105# 7 Burpees over the bar 5 Front squats 155/105# *Every 3 minutes 41 Double-unders (workout starts on double-unders) *Sub 4 ring dips for muscle-ups
    ....

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  • 10.30.16 - SUNDAY GIRLFRIENDS

    Thanks, CrossFit Altair! 400m Run Barbara (20 pullups, 20 pushups, 40 situps, 50 squats) 400m run 2 Rounds of Mary (5 hspu, 10 pistols, 15 pullups) 400m run 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) ....

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  • 10.28.16 - TEST WEEK!: RE-TEST DAY

    Today is a re-test day! It's your chance to choose a workout from earlier in the week you might have missed or want to re-do to try for a better score. Woo hoo! ....

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  • 10.26.16 - TEST WEEK!: NICOLE

    Strength
    20 minutes to 1RM Front squat WOD
    "Nicole" 20 minute AMRAP 400m Run Max rep pull-ups *Score is total number of pull-ups completed
    ....

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  • 10.23.16 - SUNDAY BELLS! KETTLEBELL BANANZA

    WOD:Kettlebell Bananza
    *Rest 3 minutes between exercises* I.
    4 rounds Snatch and press (right side) x5 Snatch and press (left side) x5 Gob Squat x10 II.
    EMOM: 10 Minutes One arm swing x 10 *rest remainder of minute *alternate hands each minute III.
    2 Rounds Turkish Get-ups (left and right, alternating) Abdominal Twist x 10 each side BBC
    Dmitry Klokov Clean Complex ....

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  • 10.22.16 - SATURDAY OPEN GYM CANCELLATION NOTICE

    Dear Elevites with Open Gym access, this Saturday OG will be cancelled due to the FRCF Weightlifting Meet in which Coach Tran and Coach Gene are competing. Let's all show our support for these two amazing athletes who have worked so hard toward the goal of earning podium. (See yesterday's blog post for event times.) Best of luck to our competitors, and we look forward to communing with you all there! Details of the meet can be found here . Strength
    1a. 4 x 10 Dumbbell/Kettlebell bent over rows (each arm) -rest 30 seconds- 1b. 4 x 15-second chin over pull-up bar static hold -rest 30 seconds- WOD
    5 Rounds 200m run 20 Jumping lunges 10 Deadlifts 185/125# ....

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  • 10.21.16 - FRCF WEIGHTLIFTING MEET THIS WEEKEND!

    Front Range CrossFit will be hosting an olympic weightlifting meet this weekend, October 22 and 23, details about which can be found here . Come out to support Coach Tranimal and Coach GQ, as they fight for podium. Lift times: Tran: Saturday Oct 22,11 a.m. Gene: Sunday Oct 23, 10 a.m. Strength
    5 x 2 Pause front squat (3 second pause in bottom) at 85% of 1RM After each set: 20 second L-sit hold WOD
    6 minute AMRAP: 8 Overhead squats 95/65# 8 Pull-ups -Rest 3 minutes-
    6 minute AMRAP: 8 OHS 8 Pull-ups *Rx+ = Chest-to-bar pull-ups
    ....

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  • 10.20.16 - ATHLETE NUTRITION SEMINAR NOVEMBER 5

    Oh man, are we excited to introduce you to Elizabeth Fritzler! She's coming to CFE November 5 to share with us her wealth of knowledge on what it is to feed an athlete and nurture optimal nutritional health. This is a hands-on seminar in which we'll be guided through making a meal, meal prep, and meal consumption. Not only is Elizabeth wise, she's got a winning personality, so this day is not to be missed!You can read more about Elizabeth at her website . See the flyer for the event below. Strength
    12 minutes of Muscle-up skill practice WOD
    500m row 80 Double-unders 60 Wall balls 20/14# 40 Push-ups 500m row ....

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  • 10.19.16 - TOUR DE ELEVATION CRUISER RIDE UPCOMING!

    Elevators! We're so excited we can hardly stand it. Tour de Elevation, our annual bicycle cruiser ride,will commence the 29th of October. The ride starts at CFE, then proceeds to various, predetermined locations around the city, ending at Globe Hall where our resident rock star, Hans, will be fronting the Wild Lives, details of which can be found here . Bicycle ride begins at 4 p.m. Show starts at 9 p.m. with the Wild Lives taking the stage around 11 p.m.Expect a costume contest and prizes and lots of shenanigans. Hans has presale tickets for $10, so hit him up soon, as door prices will be $12-14. Oh boy! Strength
    Every 2 minutes for 12 minutes:1 Clean pull with 3 second pause at ....

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  • 10.18.16

    Strength
    5 x 2 Pause high bar back squat (3 seconds in bottom) at 85% of 1RM After each set: 30 second hollow hold WOD
    3 Rounds Run 400m 25 Kettlebell swings 55/35# 15 Box jumps 24/20" ....

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  • 10.16.16 - SUNDAY SPRINTS, AMONG OTHER THINGS

    WOD 10-9-8-7-6-5-4-3-2-1 Clusters 95/65 GHD Sit-ups Mountain Climbers ***Between each round 200m sprint*** BBC Banded sumo deadlift high pulls Barbell ghd hip extensions Strict Press You're Welcome! ....

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  • 10.16.16 - SUNDAY SPRINTS, AMONG OTHER THINGS

    WOD 10-9-8-7-6-5-4-3-2-1 Clusters 95/65 GHD Sit-ups Mountain Climbers ***Between each round 200m sprint*** BBC Banded sumo deadlift high pulls Barbell ghd hip extensions Strict Press You're Welcome! ....

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  • 10.17.16

    Strength
    Every 90 seconds for 12 minutes:1 Snatch pull with 3 second pause at hang + 2 Snatches at 80% of 1RM WOD
    15-10-5-10-15 Hang power cleans 135/95# Burpees over the bar *Complete 2 rope climbs between each round
    ....

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  • 10.15.16 - COMP CLASS & OPEN GYM CANCELLED

    Dear Elevites, we're sorry to cancel Comp Class and Open Gym today due to the Pound-4-Pound competition in which some of our athletes are competing. The 9 a.m. and 10 a.m. are still on, though, so come get a sweat on, then meet us at the comp to cheer on our team! (Details of Pound-4-Pound hyperliinked above.) Strength
    1a. 4 x 8 Strict pull-ups or 4 pull-up negatives -rest 30 seconds- 1b. 4 x 8 Bulgarian split squats (each leg) -rest 30 seconds- WOD
    12 minute AMRAP 15 Sumo deadlift high-pull 75/55# 20 Jumping lunges ....

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  • 10.14.16 - ANNOUNCEMENT: SATURDAY COMP CLASS AND OPEN GYM CANCELLATION

    Dear Elevites, we're sorry to cancel Comp Class and Open Gym tomorrow, Saturday 15th, due to the Pound-4-Pound competition in which some of our athletes are competing. The 9 a.m. and 10 a.m. are still on, though, so come get a sweat on, then meet us at the comp to cheer on our team! (Details of Pound-4-Pound hyperliinked above.) Strength
    1a.4 x 15 Dumbbell hammer curls -rest 30 seconds-
    1b. 4 x 15 seat overhead tricep extensions -rest 30 seconds-
    WOD
    Run 400m 20 Thrusters 95/65# 20 Toes-to-bar Run 400m 15 Thrusters 15 T2B Run 400m 10 Thrusters 10 T2B Run 400m 5 Thrusters 5 T2B ....

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  • 10.13.16

    Strength
    Every 2 minutes for 12 minutes:1 Clean pull with 3 second pause at hang + 1 Clean +1 Jerk at 80% of 1RM WOD
    18-15-12-9-6-3 Deadlifts 185/125# Burpees over the bar ....

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  • 10.12.16

    Strength
    5 x 2 Pause front squat (3 second pause in bottom) at 85% of 1RM After each set: 30 second plank (each side) WOD
    4 Rounds 45 seconds Row for cals -rest 15 seconds-
    45 seconds Hang power cleans 135/95# -rest 15 seconds-
    45 second Push-ups -rest 15 seconds-
    ....

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  • 10.11.16

    Strength
    Every 90 seconds for 12 minutes:1 Snatch pull with 3 second pause at hang + 2 snatches at 80% of 1RM WOD
    100 Double-unders 10 Power snatches 135/95# 20 Pull-ups 10 Power snatches 100 DU Rx+ = Chest-to-bar pull-ups ....

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  • 10.11.16 RENEGADE WOD TUESDAY 6:30 P.M.

    Hey Elevationites! Join our 6:30 p.m. class tonight for Renegade WOD. We've invited our favorite local brewery, Renegade Brewing, to our evening class for a workout followed by a 1/2 block trek to Renegade's stomping ground for some drinks. Neighbors who sweat together, drink together. Right??? RENEGADE WOD: Today's workout modified to individual skill levels Strength
    Every 90 sec for 12 mins 1 snatch pull w/ 3sec pause @ hang +2 snatches @80% of 1RM WOD
    100 DU 10 Power snatches 135/95 20 Pull ups 10 Power snatches 100 DU RX+= C2B pull ups **10min time cap ....

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  • 10.09.16 - SUNDAY BENCHMARK

    1 rm deadlift then Linda 10-9-8-7-6-5-4-3-2-1 reps: Deadlifts @ 1.5 bodyweight Bench Press @ bodyweight Cleans @ 0.75 bodyweight ....

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  • 10.07.2016 - COMMUNITY DAY TOMORROW, FOODIE FRIDAY, & COACH WHITNEY'S DEEP THOUGHTS!

    A final reminder that tomorrow morning's 9:00 and 10:00 am WODs will be our Community Day classes. We welcome CrossFit Elevation neighbors and friends and family of our community of athletes to come join us for a fun body-weight workout. Please be sure to RSVP in Zen Planner for either class: 9:00 am Community Day WOD 10:00 am Community Day WOD Be sure to share our Facebook event page for Community Day and have your friends and family RSVP via Facebook: Community Day WOD on Facebook
    Foodie Friday
    We'd also like to introduce Foodie Friday
    , our end of the week blog post,exploring nutrition, health, and wellness. We welcome your personal triumphs, insights, and favorite ....

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  • 10.06.2016

    Strength
    5 x 8 Front squat at 5-10 pounds heavier than last week After each set: 30 second hollow hold WOD
    3 sets of: 3 minute AMRAP 10 Wall balls 20/14# 5 Burpees -Rest 1 minute after each AMRAP-
    ....

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  • 10.05.2016 - COMMUNITY DAY IS THIS SATURDAY!

    Our next Community Day WODs are coming this Saturday during our 9:00 and 10:00 am classes. This is a great opportuntiy for long time elevation athletes and recent additions to our community to share the joy they have found for our community and their new fitness lifestyle. Let everyone learn more of what you've been raving about! Be sure to share our Facebook event page for Community Day and have your friends and family RSVP via Facebook: Community Day WOD on Facebook Strength
    Every 2 minutes for 12 minutes:3 Cleans + 1 Jerk at 80% of 1RM WOD
    Buy in: Row 500m 10-8-6-4-2 Hang power cleans 135/95# Front squats 135/95# Cash out: Run 400m ....

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  • 10.04.16

    Strength
    5 x 10 High bar back squats 5-10 pounds heavier than last week After each set: 20 second L-sit hold WOD
    12 minute AMRAP 20 Jumping squats 45/35# 15 Toes-to-bar ....

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  • 10.03.16 - CALENDAR AND SCHEDULE CHANGE ANNOUNCEMENTS

    We needed the weekend to work out a few glitches in the new scheduling. Calendar change: Community Day
    will now be held this Saturday, October 8th
    . The Pound-4-Pound competition will be held the following Saturday, in which some of our own athletes are competing. We don't want you torn between your life outside the gym and your life in the gym, so allow us to provide you this opportunity to merge the two! Bring your people (family, friends, partners, neighbors, Tinder dates)to Community Day this weekend, and together we'll go support our competitors at Pound-4-Pound next weekend. Here are the two new changes to the scheduled programming: Barbell Club/WOD
    will now be held Wednesday at ....

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  • 10.02.16 - SUNDAY FUN DAY

    100 double unders 50 KB snatches 40 push ups 30 shoulder to overhead 135/95 20 lunges front rack position 135/95 ....

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  • 10.01.16 - HAPPY OCTOBER! SEPTEMBER'S PR ATHLETES & KETTLEBELL CLINIC!

    Kettlebell Clinic today
    ! I hope you all get the very most out of our hostest with the mostest, Coach Mark. A big shout out to all our September PRs
    !Kristin and Haylee beat their 1 RM in the deadlift, Jason got his first HSPU, and Kylee climbed that rope like never nothing!!! Finally, we made some small tweaks to the new schedule that we'll post on Monday. Just working out a couple glitches with balancing barbell club with the workouts. We'll get it all straightened out for you this weekend! Strength
    1a. 4 x 10 Strict pull-ups or 5 Pull-up negatives or 10 ring rows -rest 30 seconds-
    1b. 4 x 8 Dumbbell/Kettlebell step-ups (each leg) -rest 30 seconds-
    WOD
    50-40-30-20-10 ....

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  • 09.30.16 - NEW CLASSES, NEW SCHEDULE, AND UPCOMING COMPS!

    Dear CFE Athletes, we're very excited to introduce some new classes with a slightly altered schedule, beginning October 1, 2016
    . Pricing for gym services will also be marginally altered to accommodate appropriate staffing, ensure excellence in coaching, and enhance your experience here at CFE. Your coaches will be reaching out to your shortly to explain the new pricing structure. Open Gym
    : Offered six days a week and available to Gold and Platinum (unlimited) memberships. An opportunity to work those weaknesses and incorporate accessory strength and skill training into your fitness regimen. Don't forget a space to mobilize and work on that recovery, as well! Competitors Class
    : An 8 ....

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  • 09.28.16 - KETTLEBELL CLINIC THIS SATURDAY!

    Dear CFE Community, don't forget to register for this Saturday's Kettlebell Clinic with special guest coach,Mark Thompson. Mark is a Strong First Certified Kettlebell instructor, as well as an NSCA certified Strength and Conditioning Specialist. With an M.S. in Physiology and a B.S. in Exercise Science, Mark understands the body mechanics and physiology of eliciting explosive power and the process by which we develop skills of strength and efficiency. Your CFE coaches have learned a ton from him already, and we're excited for the opportunity to share the knowledge we've gained with you! Strength
    5 x 8 Front squats at 75% of 1RM After each set: 30 second hollow hold WOD
    5 ....

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  • 09.27.16 - SUCCESS AT GIRLS GONE RX!

    Many wins for this year's Girls Gone RX competitors. We're so proud of the tremendous effort put forth by these athletes to prepare for the competition. CFE coaches witnessed rigorous training on the part of our athletes:coming early and staying late to classes to work on skills, asking for guidance, and supporting each other through the challenges and obstacles that invariably complicate the path to success. Every GGRX competitor made impressive strides over the last several months and brought that tenacity and determination to the playing field on game day. And what a supportive family!!! Thank you, all, who came out to cheer on the CFE athletes. So many well-wishes from those who ....

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  • 09.26.16

    Strength
    5 x 10 High bar back squat at 75% of 1RM After each set:1 minute plank hold WOD
    18-15-12-9-6-3 Front squats 135/95# Burpees over the bar ....

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  • 09.25.16 - SUNDAY!

    WOD
    6 rounds 9 Ring dips 6 pistols each leg 3 bar muscle ups 6 handstand push ups 9 deaflifts 155/105 Barbell Club
    dumbbell single arm split jerk 3x5 dumbbell clean (work up to heaviest) 3x10 ....

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  • 09.24.16 - TOMORROW'S CLASSES ARE CANCELLED FOR GGRX!

    CLASSES CANCELED in a show of support for all our ladiescompeting in Girls Gone Rx Saturday. Come out and support your fellow athletes and competitors as they fight the good fight for a most worthy cause. We need you! Come!


    ....

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  • 09.23.16 - GIRLS GONE RX REMINDER AND GAME DAY CHECKLIST

    Just a reminder that tomorrow's classes will be canceled in lieu of the Girls Gone RX competition. Please come out and support our 15 female competitors at Dick Sporting Goods Park. More details about the event can be found here . [Duly note: animals are not welcome, so be sure to reserve your dog walker today!] It's an all day affair, so be sure to bring all the necessary accoutrements. Here's some items to consider: GGRx Backpack
    GGRx shirt/tank, weight belt, sunscreen, wrist wraps, jump rope, yoga mat, foam roller, tape, socks, cool-down clothes, warm-up clothes, shoes/cleats, hoodie, chairs, tables, food/cooler, water bottles, cell phone, selfie stick, protein powder, hair ties, ....

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  • 09.22.16 - GIRLS GONE RX NUTRITION TIPS

    Dear Girls Gone Rx competitors and those interested in competing in the future, the following is some nutritional advice from your coaches in how to prepare and nourish the body for a long day of physical and psychological challenges. Coach Tranimal Don't change any big habits now! Consider your digestive health this weekend, however, you do want to eat plenty of carbs, so that "carb-loading" the night before is not foreign to the body. Hydrate, hydrate, hydrate! Relax the night before, perhaps, a funny movie. Coach Bossom Specifically, increase carbs 50-100 grams for energy production and expenditure. Stay hydrated. Get a good nights rest. Start your day with a good source of protein to ....

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  • 09.21.16 - GIRLS GONE RX TEES AND TANK TOPS ON SALE!

    Great news! Our exclusive and very limited "Bright Pink" Day of the Dead designs on men's black t-shirts and women's black racerback tank tops are now in stock and ready for purchase! 100% of proceeds from the sale of these tees and tanks will go directly to CrossFit Elevation's Bright Pink Fundraising effort for Girls Gone Rx 2016 . Our current fundraising level sits at $1,100. Let's show this great cause what our community can accomplish and hopefully win some great prizes for the gym/community in doing-so! We have 5 teams of 3 women (15 total!) competing this Saturday, September 24th at Dicks Sporting Goods Park. Purchase yours for $25 through a Coach when you're at the ....

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  • 09.20.16

    Strength
    5 x 2 Pause High bar back squat (3 seconds in bottom) at 5-10 pounds heavier than last week After each set: 10-15 GHD sit-ups WOD
    12 minute AMRAP 10 Power cleans 135/95# 15 Burpees ....

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  • 09.19.16

    Strength
    Every 90 seconds for 12 minutes:1 Snatch pull with 3 second pause at hang + 2 hang snatches at 80% of 1RM WOD
    10-8-6-4-2 Overhead squats 135/95# 20-16-12-8-4 Box jumps 24/20" ....

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  • 09.18.16 - TIPS FOR GIRLS GONE RX, INCOMING!!!

    Dear Girls Gone Rx competitors and those interested in competing in the future! Be sure to check in to the blog daily for training and nutrition tips for success leading up to game day. Today's Comp Tip: Whitney's "Week of" Strategy
    There are many ways to prepare for a competition. Here's one way.
    Not the time to try to "catch up" because, realistically, it's too late to make any concerted gains, now.Work on skill and efficiency this week. Think about strategy.
    Go easy on those hands! Prep your palms today for the lickin' they're going to take next Saturday (pumice treatment, straight razor shave, etc.).
    Make a commitment to yourself to sleep 8 hours a night and mobilize daily. Now ....

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  • 09.17.16 - COMMUNITY DAY!

    Community Day
    is here! Regularly scheduled classes, both 9:00 am and 10:00 am,will welcome friends, family, and neighbors to our amazing family. Please welcome the newcomers, as "new" can be a little intimidating. Let's sweat, commune, and celebrate this opportunity!
    Community Day WOD
    10! Jumping lunges (each leg) Burpees Toe to bars / v-ups / sit-ups ....

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  • 09.16.16

    Strength
    1a. 5 x 15 Barbell curls -rest 30 seconds- 1b. 5 x 10 each arm DB tricep extensions on bench -rest 30 seconds- WOD
    5 Rounds 8 Power Snatches 95/65# 10 Ring dips Run 400m Rx+ = 5 Muscle-ups instead of ring dips ....

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  • 09.15.16 - GGRX SATURDAY THE 24TH ANNOUNCEMENT

    We apologize in advance for any inconvenience, but classes will be canceled next Saturday, September 24th in support of the Girls Gone Rx competition, in which we have FIFTEEN women competing
    . This is a fun event and worthy cause, so we encourage everyone to come out and support our teams! Be sure to get your workouts in Friday or the following Sunday because Saturday is all about breasts! Protecting them, at least. Event information can be found here . Location: Dicks Sporting Goods Park in Commerce City. Festivities begin at 8 am and generally last until about 5 pm. Every 2 minutes for 12 minutes 1 Clean Pull with 3 second pause at hang + 1 Hang Clean + 1 Jerk at 80% of 1RM 30 ....

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  • 09.14.16 - THIS SATURDAY: COMMUNITY DAY. BRING YOUR PEOPLE!

    We have deduced to change the name of Family and Friends Day
    to Community Day
    !We'd like to invite our neighbors, as well as your people, to our community in an effort to grow this amazing family. What we've got to offer is so valuable that it seems selfish not to share it. Elevation Nation, you have our deepest gratitude for all you do to contribute. Thank you, thank you, thank you. Community Day
    : Saturday, September 17th -9 am and 10 am WODs 5x2 Pause Front squat(3secs in bottom) @80-85% of 1RM -After each set 30 sec hollow hold Every 4mins for 20mins (5 rounds total) Row 200m 12 Thrusters 95/65 *Score is time it takes to complete a round. 5 scores total ....

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  • 9.13.16 - RENEGADE WOD TUESDAY STARTS TONIGHT!

    C'mon down to Renegade WOD at 6:30 p.m., the inaugural second Tuesday of the month event, where CrossFit Elevation invites Renegade Brewing Company patrons for a FREE workout, followed by discounted drinks for participants at Renegade. Fitness and beer: what a pair! Regularly Scheduled Programming: Every 90secs for 10mins 1 Snatch Pull w/3 sec pause @ hang + 2 Hang snatches @80% of 1RM 7 Rounds 7 Hang Squat cleans 135/95 7 Lateral burpees over bar 7 Pull ups *18 min time cap RENEGADE WOD: 21-15-9 Burpees &Situps ....

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  • 09.10.16

    Strength
    1a. 5 x 8 Kettlebell strict press (each arm) -rest 30 seconds-
    1b. 5 x 15 Dumbbell shoulder flies -rest 30 seconds-
    WOD
    Run 400m 20 Deadlifts 155/105# 30 Burpees over the bar Run 800m 30 Burpees over the bar 20 Deadlifts Run 400m *Rx+ = Deadlift 185/125# ....

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  • 09.09.16 - INTRODUCING RENEGADE WOD TUESDAY

    Strength
    5 x 8 Strict HSPU or 4 HSPU negatives or 1 minute handstand hold After each set: 20 second L-sit hold WOD
    22-18-14-12-8 Kettlebell snatches 55/35# Alternating step-ups 75/55#(barbell on back) 20/16" ....

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  • 09.07.16

    Strength
    Every 2 minutes for 12 minutes:3 Hang cleans + 1 Jerk at 75% of 1RM WOD
    50 Doubleunders 20 Overhead lunges 45/25# (plates) 2 Rope climbs 40 DU 16 OH lunges 2 Rope climbs 30 DU 12 OH lunges 2 Rope climbs 20 DU 8 OH lunges 2 Rope climbs 10 DU 4 OH lunges 2 Rope climbs * Each step on OH lunges is a rep
    ....

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  • 09.08.16

    Strength
    4 x 8 Front squat at 5-10 pounds heavier than last week After each set: 30 second hollow hold WOD
    5 Rounds 40 seconds max Cal row -rest 20 seconds-
    40 seconds max Wall balls 20/14# -rest 20 seconds-
    40 secs max Pull-ups -rest 20 seconds-
    *Rx+ = Chest-to-bar pull-ups ....

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  • 09.04.16 - LABOR DAY REMINDER, ONE CLASS ONLY!

    Just a reminder that tomorrow, Monday, September 5th, we will only have one workout at 10 a.m. Please reserve your place in the class on Zen Planner . If class size exceeds the cap, expect a partner WOD similar to Friday Night Lights. We wish you a safe and enjoyable Labor Day! SUNDAY WOD
    21-15-12-9-6 Squat cleans 115/75 Pull ups Box jumps 24/20 ....

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  • 09.03.16

    Strength
    5 x 8 Strict HSPU or 4 HSPU negatives or 1 minute HS Hold After each set: 30 second hollow hold WOD
    15-12-9-6-3 Front squats 135/95# Burpees over the bar ....

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  • 09.02.16 - LABOR DAY WOD ANNOUNCEMENT

    I know some of you crazy kids are going to want to get down on a WOD before your Labor Day festivities. Keep in mind there will be only one workout at 10 a.m. in observation of the holiday, so be sure to reserve your place in the class ! Reservations help us administratively, as well as ensure class sizes are safe and comfortable (as comfortable as one can be during a CrossFit workout). So reserve early, sign in when you get here, and start your Labor Day off right with your Elevation crew! Strength 1a.
    4 x 12 (each arm) single arm Dumbbell rows (on a bench for support) -rest 30 seconds- 1b.
    4 x 20 second chin over pull-up bar hold -rest 30 seconds- WOD
    3 Rounds Run 800m 20 ....

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  • 09.01.16 - FALL EVENTS!

    Fall Events
    will be posted in the gym and lounge. Be sure to mark your calendars for all the action we have in store for you this season. Here's what to look forward to this month: September 9
    : Wild Lives (featuring Hans Meyer) @ Goosetown Tavern! A flyer for the event will be posted to the Announcements board at CFE. September 13
    : Renegade WOD (Second Tuesday of every month) - Our friends at Renegade brewery will join us for a complimentary workout, then we'll join them for a complimentary drink! Yay, beer! September 17
    : Community Day! Bring a friend and family member. Invite your favorite salon stylist and barista and babysitter, etc. Let's grow this thing! September: 24
    : Girls ....

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  • 08.31.16 - SEPTEMBER "CHECK-IN" CHALLENGE! WIN A PRIZE!!!

    Dear CFE Athletes! Man, have we got some things in store for you this fall. A comprehensive list of those events and activities will post to the blog this week. CFE is particularly excited about our September "Check-In" Challenge
    , wherein you "check-in" to CFE on your Facebook account, and the athlete who earns the highest number of check-in's by the close of September wins a FREE unlimited month of membership
    ! We have such an outstanding community, and it would be a shame not to share the love.Your support in growing our online presence is invaluable to us, and we thank you, in advance, for your participation in this endeavor. Seriously, we love you guys. Strength
    4 x 8 Front ....

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  • CrossFit in Denver - CrossFit Elevation - 08.30.16 CONGRATULATIONS TO OUR AWARD-WINNERS!

    08.30.16 CONGRATULATIONS TO OUR AWARD-WINNERS!

    Thank you all--competitors, spectators, judges, and coaches--for making CFE's Fall 2016 In-House CrossFit Competition a raging success. We suffered, we sweat, we laughed, we ate tacos, and we had a blast. Athletes, your CFE staff is overwhelmed with pride and gratitude for your earnest hard work and unyielding support for one another. What transpired at CFE this weekend speaks volumes about the integrity of this family and our dedication to improving the quality of life. We hope you all made some memorable memories, and we look forward to the next one!!! Tuesday's Workout of the Day
    Strength Every 2 minutes for 12 minutes:3 Hang snatches at 75% of 1RM WOD 5 Rounds 8 Power Snatches ....

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  • 08.28.16

    5 rounds: 20 mountain climbers, 15 hang power cleans 95/65, 10 push ups, 5 push jerks 95\65 cash out: 10 Turkish get ups 55:35 ....

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  • 08.29.16

    Strength
    4 x 10 HBBS at 75% of 1RM After each set: 30 second side planks, each side WOD
    50-40-30-20-10 Sit-ups Jumping squats *In between each round complete 50 double-unders
    ....

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  • 08.27.16 - IN-HOUSE COMPETITION WODS ANNOUNCED!

    Tomorrow is the big day, our 2016 In-House CrossFit Competition! Festivities begin at 9:00 a.m. sharp with the Awards Ceremony concluding the competition at 1:00 p.m. As a reminder, both 9:00 and 10:00 am WODs are cancelled to hold this competition. As promised, here are the workouts: 9:00 a.m. Workout I
    : 5 rounds 25 Overhead plate lunges 15/10# 5 Push jerks 135/95# 2 Pull-ups 10:30 a.m.Workout II
    : 27-21-15-9 Cal row Thrusters 95/65# 12:00 p.m.Workout III
    : 7 minute AMRAP 15 Snatches 75/55# 10 Burpees over the bar *then:5 minutes to work to a 1RM Clean
    ASAP Floater
    : 5 minute AMRAP of tire flips ....

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  • 08.26.16

    Strength
    5 x 8 Strict pull-ups or 4 pull-up negatives or 8 ring rows After each set: 45 second handstand hold (against wall or freestanding)
    WOD
    30 Cal Row 10 Overhead squat 95/65# 60 Sit-ups 20 OHS 60 Sit-ups 10 OHS 30 Cal Row ....

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  • 08.25.16

    Strength
    4 x 2 Pause front squats (3 seconds in bottom) at 80-85% of 1RM -After each set: 30 second hollow hold-
    WOD
    3 Rounds of: 4 minute AMRAP 5 Burpees over the bar 8 Thrusters 95/65# -rest 2 minutes after each AMRAP-
    *3 scores for this workout. Total of rounds and rep from each AMRAP. Start over each time"
    ....

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  • 08.24.16 - IN-HOUSE COMPETITION DETAILS!

    Elevation Nation! The big day is upon us. This Saturday, August 27th, come on down to support your people as they compete in 2016's CrossFit Elevation In-House CrossFit Competition! Exciting stuff for athletes and spectators alike. Still interested in competing??? Registration is only $20, be sure to register today ! And... a taco cart will be in full effect! The competition will consist of three workouts plus a floater, all of which will be announced Friday night on the blog at 8 p.m. Workouts will run in heats, so be sure to be here at 9 a.m. sharp to learn your heat category. Here's the schedule: 9 a.m
    .: Commencement of the Games, Introductions, Rules and Regulations 9:15 ....

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  • 08.23.16

    Strength
    4 x 2 Pause high bar back squat (3 seconds in bottom) at 80-85% of 1RM -After each set 1 minute plank hold (weighted ,if possible)-
    WOD
    14 minute AMRAP Run 400m 25 Wall balls 20/14# 15 Pull-ups ....

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  • 08.22.16

    Strength
    Every 90 seconds for 12 minutes: 1 Snatch pull with 5 second lower to hang + 2 hang snatch at 80% of 1RM
    WOD
    3 Rounds 15 Box jump overs 24/20" 12 Hang Power cleans 135/95# 10 Push Jerks 135/95# ....

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  • 08.20.16 - FAMILY AND FRIENDS DAY!

    Here's another opportunity to welcome those close to you to your CrossFit family. All levels of athletic ability will be accommodated in an effort to introduce newcomers to the sport of CrossFit and welcome those familiar with the sport but not with CrossFit Elevation to our community. This quarter's Family and Friend's Day benefit event will support the Animal Hope and Wellness Foundation , a non-profit devoted to the rescue and rehoming of animals in abuse and cruelty cases. Donations are encouraged and deeply appreciated. We believe the health of our community is contingent upon the service we provide to others. We look forward to meeting your friends and family! 3 Rounds with a ....

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  • 08.19.16

    Strength
    1a.
    5 x 15 seated Dumbbell hammer curls -rest 30 seconds-
    1b.
    5 x 10 seated dumbbell tricep extensions -rest 30 seconds-
    WOD
    5 Rounds 15 Power snatches 75/55# 10 Ring Dips Run 400m Rx+ = 5 Muscle-ups instead of ring dips ....

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  • 08.16.16

    Strength
    Every 90 seconds for 12 minutes: One 5 second hold in hang (above knee) + 2 Hang snatches at 80-85% of 1RM WOD
    5 Clean & Jerks 135/95# 20 Pull-ups 5 Clean & Jerks 15 Pull-ups 5 Clean & Jerks 10 Pull-ups 5 Clean & Jerks 5 Pull-ups *Rx+ = Chest-to-bar pull-ups
    ....

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  • 08.15.16

    Strength
    4 x 2 Pause high bar back squats at 80-85% of 1RM (3 second pause in bottom, each rep) -After each set: 30 second hollow hold- WOD
    12 minute AMRAP 50 Double-unders 10 Overhead squats 95/65# 20 Sit-ups ....

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  • 08.17.16

    Strength
    4 x 2 Pause front squats at 80-85% of 1RM (3 second pause in bottom, each rep) -After each set: 20 second L-sit or Tuck sit- WOD
    2 Rounds With 2 minute running clock Row 300m -In remaining time-
    AMRAP Thrusters 95/65# -rest 2 minutes-
    2 Rounds With 2 minute running clock Row 300m -In remaining time-
    AMRAP Burpees -rest 2 minutes-
    4 scores for this workout =amount of reps completed each round. ....

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  • 08.18.16

    Strength
    Every 2 minutes for 12 minutes: One 5-second hold in hang (above knee) + 1 Hang clean + 1 Jerk at 80-85% of 1RM WOD
    10! (10-9-8-7-6-5-4-3-2-1) Toes-to-bar Box jumps 24/20" Push-ups ....

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  • 08.14.16 - SUNDAY FUN DAY

    Skill: behind the neck barbell walk with kettlebell attached to the ends of barbell by bands WOD
    5 rounds 20 Front rack barbell step-ups, 24/20" /95/65# 10 Handstand push-ups 5 Muscle-ups (modifications: 5 jumping m/u, 10 c2b, 15 pull-ups) ....

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  • 08.13.16

    Strength 1a.
    5 x 12 Barbell bent over row -rest 30 seconds-
    1b.
    5x20 Band pull aparts -rest 30 seconds-
    WOD
    Run 800m 70 Push-ups Run 600m 50 Thrusters 75/55# Run 400m 30 Pull-ups Run 200m 10 Deadlifts 165/110# *Men will just add 45's and ladies 25's and 2.5's to barbells once they get to the deadlift
    ....

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  • 08.12.16

    Strength
    5x8 strict Handstand push-ups or 4 HSPU negatives or 1 minute handstand hold -after each set complete 30 second hollow hold WOD
    25-20-15-10-5 Box jumps 24/20" 10-8-6-4-2 Power cleans 155/105# *2 rope climbs in-between rounds
    ....

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  • 08.11.16 - GYMNASTICS CLINIC INTRODUCTORY VIDEO

    Here's the introduction to our Gymnasty Clinic Coach, Pete Mentz ! Register for the Gymnasty Clinic on Saturday, August 13th at 11:00 am here , only $25! Please contact Coach Whitney with any questions, thoughts, or concerns. See you there!!! Strength
    4 x 8 Front squats at 75-80% of 1RM -after each set complete 1 minute plank hold- WOD
    3 Rounds 1 minute Row for cals -rest 30 seconds-
    1 minute Push Jerks 135/95# -rest 30 seconds-
    1 minute Jumping squats -rest 30 seconds-
    *Score is total Cals, Push jerks, and squats over the 3 rounds. ....

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  • 08.10.16 - REMINDER: GYMNASTY CLINIC THIS SATURDAY!

    This Saturday, come join us for a Gymnasty Clinic with Pete Mentz, a longtime gymnastics coach and trainer with years of experience and a lifetime of fitness. Be sure to check out tomorrow's blog for an introductory video and meet the man of the hour! The Gymnasty Clinic will be held 11:00 am Saturday the 13th. Note: Girls Gone RX Comp Class will be canceled this Saturday in lieu of the clinic. Please contact Coach Whitney with any questions or concerns. (She can often be found at the gym.) Strength
    Every 2 minutes for 12 minutes:2 High hang cleans + 1 Jerk at 75-80% of 1RM WOD
    4 Rounds 40 Double-unders 15 Toes-to-bars 20 Kettlebell snatch 53/35# ....

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  • CrossFit in Denver - CrossFit Elevation - 08.08.16 - ATHLETE SPOTLIGHT: THEREASA RICH

    08.08.16 - ATHLETE SPOTLIGHT: THEREASA RICH


    Spotlight Athlete: Thereasa Rich
    Elevation athlete, Thereasa Rich, is our Summer Spotlight Athlete, and we couldn't be more proud. Not only does T. Rich bring a radiant energy to the gym, her tenacity and dedication to wellness and optimal performance is both admirable and inspiring. Humble in her approach to becoming a more efficient and effective athlete, Thereasa continues to make steady and progressive strides in her form and function. She takes her "gainz" with her out in the world, beating her personal records as a competitive runner, embarking on new adventures as a mountain biker, and communing with nature every chance she gets. Thank you, Thereasa, for your contributions to ....

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  • 08.07.16 - SUNDAY FUN DAY

    After your 9 a.m. Workout and 10 a.m. Barbell club, come on up to Clear Creek near downtown Golden for Whitney's birthday celebration on the water and rocks. This blog and the members' Facebook page will each be updated with a "dropped pin" of Coach Whitney's exact location on the beach when she finds the perfect spot. So, EARN your Sunday Fun Day on the water with a little ditty like this: But in: 400 meter log carry, 400 meter kettlebell carry 55/35 3 rounds: 15 push ups, 10 clusters 115/75 Cash out: 400 meter log carry, 400m kettlebell carry 55/35 ....

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  • 08.06.16

    Strength
    5 x 8 Strict pull-ups or 4 negative pull-ups or 8 ring rows -after each set complete 20 second L-sit or tuck sit hold- WOD
    4 Rounds 40 Lateral hops over bar 20 Sit-ups 10 Deadlifts 225/155# ....

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  • 08.05.16 - SANTA FE DRIVE STREET CLOSURES FOR FIRST FRIDAY!

    Dear Athletes, be aware that Santa Fe Drive will be closed for First Friday tomorrow. 600 - 1000 blocks will be closed to cars with no access on 9th Avenue. So plan ahead! Kalamath is always a good bet, and a little extra exercise on the way to Friday Night Lights won't hurt ya. Strength 1a.
    5 x 10 Arnold presses (As heavy as possible) -rest 30 seconds-
    1b.
    5 x 12 Lateral dumbbell shoulder raises -rest 30 seconds-
    WOD
    1000m Row 15 Front squats 95/65# 15 Pull-ups 10 Front squats 10 Pull-ups 5 Front squats 5 Pull-ups 10 Front squats 10 Pull-ups 15 Front squats 15 Pull-ups 1000m Row ....

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  • 08.04.16 - COACH WHITNEY'S CLEAR CREEK TUBING PARTY THIS WEEKEND!

    CFE Athletes! This weekend will conclude Coach Whitney's youth as she enters elderly age. In celebration, we are headed to Clear Creek in Golden, CO for tubing, wading, body surfing, and other age-inappropriate activities for those who refuse to grow up. Whitney will set up camp along the Clear Creek pedestrian path in the early morning hours to secure a spot for the festivities. Consider the party to start when the heat sets in (10 a.m.???) and end when the heat subsides (6 p.m.???). Whitney will "drop a pin" of her location and post it to the CFE blog and social media outlets on the day of the big event. What to bring: inflatables, beverages, snackables, bandaids, hammock/beach ....

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  • 08.03.16 FAMILY AND FRIEND'S DAY BENEFIT EVENT ANNOUNCEMENT

    August 20th presents another opportunity to welcome those close to you to your CrossFit family. All levels of athletic ability will be accommodated in an effort to introduce newcomers to the sport of CrossFit and welcome those familiar with the sport but not with CrossFit Elevation to our community. This quarter's Family and Friend's Day benefit event will support the Animal Hope and Wellness Foundation , a non-profit devoted to the rescue and rehoming of animals in abuse and cruelty cases. Donations are encouraged and deeply appreciated. We believe the health of our community is contingent upon the service we provide to others. We look forward to meeting your friends and family! ....

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  • CrossFit in Denver - CrossFit Elevation - 08.02.16 - JULY'S PERSONAL RECORDS: WOW.

    08.02.16 - JULY'S PERSONAL RECORDS: WOW.

    Dear CrossFit Elevation Athletes, if you keep this up, we'll need a new wall to accommodate all your GAINZ! We couldn't be more proud of this PR Board, as it represents the dedication and commitment our CFE community has toward improving the quality of life. I hope you set aside some time to contemplate precisely how far you've come and then treat yourself to something special you've earned. Congratulations on your accomplishments and keep fighting the good fight! Remember, me must be prepared to take on anything life throws at us! #outrunthebear Strength
    Every 2 minutes for 12 minutes:3 High hang snatches (at hips) at 75% of 1RM. WOD
    8-6-4-2-4-6-8 Hang power cleans 135/95# Push ....

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  • 08.01.16 - CONGRATULATIONS TO OUR CFE WEIGHTLIFTING COMPETITORS!

    Congratulations to our CrossFit Elevation podium athletes: Kevin McCarthy taking first place, Tim Dohey taking second,Holley McBroom taking third, and Gene Ramirez performing as our star coach. We're so grateful for the support we received from our Elevation community, and we can't thank you enough for spending your Sunday morning with us. In-house competitions are a wonderful introduction to not only the structure and culture of a competitive event, but also an exercise in how to train and prepare for optimal performance within a time frame. Our podium athletes worked hard at improving their olympic weightlifting with accessory strength and skill training and Barbell Club ....

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  • 07.30.16 - CFE OLY MEET THIS SUNDAY! REGISTRATION REDUCED.

    A final reminder our CFE Oly Meet is happening this Sunday at 9:00 am. Our regularly scheduled WOD and Barbell Club will be cancelled to hold this event. We have 6 athletes with their names written on the white board, however, only one that has paid the registration fee. We do need anyone who is going to participate to properly register and pay the (now reduced) $20.00 registration fee by midnight on Saturday, July 30th. Click here to register now! Strength 1a.
    4 x 8-10 Strict pull-ups or 4 Pull-up negatives -rest 30 seconds-
    1b.
    4 x 30 second hollow hold -rest 30 seconds-
    WOD
    10 minute AMRAP 15 Deadlifts 185/125# 20 Wall balls 20/14# ....

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  • 07.29.16

    WOD
    Run 800m 30 Box jumps 24/20" 30 Pull-ups 30 Overhead squats 95/65# Run 400m 30 OHS 30 Pull-ups 30 Box Jumps Run 800m ....

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  • 07.28.16 SCHEDULE CHANGE ANNOUNCEMENT

    Dear Athletes, this Sunday's regular programming will be disrupted by the CrossFit Elevation In-house Olympic Lifting Meet. Regular classes will resume the following week. Now, register for the competition to strut your stuff! Strength
    EMOM for 10 minutes:2 Cleans at 75% of 1RM WOD
    50-40-30-20-10 Double-unders Jumping squats *10 Toes-to-bar in between sets. End on jumping squats
    ....

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  • 07.27.16 - ELEVATION WEIGHTLIFTING COMPETITION

    Elevation Nation! Don't forget to register for Elevation's In-House Weightlifting Competition this Sunday, July 31st. This is an excellent opportunity for both novices to the sport of olympic weightlifting and veterans gearing up for their next external meet. For those who choose to spectate this event, the show starts at 9:00 a.m., so come out and rally support for your Elevation brethren. Three judges will determine the success of two movements, respectively--the Snatch and the Clean & Jerk--with a pass or fail decision. Expectations: The In-house competition will simulate an official meet by categorizing competitors by gender and weight. Weigh-ins will be conducted at 8:00 a.m. ....

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  • 07.26.16

    Strength
    EMOM for 10 minutes: 2 Snatches at 75% of 1RM WOD
    3 Rounds 10 Hang power cleans 135/95# 8 Push Jerks 135/95# 10 Burpees over the bar ....

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  • 07.25.16 - TESTING WEEK = GAINZ!

    Seriously, so proud of our CrossFit Elevation family. You guys worked so hard this last strength cycle,and the results are written on the wall. Congratulate yourselves with something special because you deserve it. Much love to you all! Strength
    5x3 HBBS at 80% of 1RM WOD
    12 minutes AMRAP Run 200m 20 Kettlebell swings 55/35# 15 Push-ups ....

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  • 07.22.16 - RE-TEST DAY!

    So maybe you missed a day this week or you were being a naughty cherry-picker. Today's your chance to make up and of the past four days of test WODs we've prescribed during our Test Week. Enjoy! :) WOD
    Re-test day Pick a workout that you didn't do this week and complete it. ....

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  • 07.21.16 - FRAN

    Strength
    15 minutes to 1RM Clean WOD
    "Fran" 21-15-9 Thrusters 95/65# Pull-ups ....

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  • 07.18.16 - BASELINE

    Strength
    20 minutes to 1RM HBBS WOD
    "Baseline" Row 500m 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups ....

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  • 07.19.16 - ELEVATION CAMPING TRIP THIS WEEKEND!

    Did you know that Whitney is planning a large camping trip for all Elevation athletes to attend this weekend 7/22 - 7/24? If you haven't already been invited and RSVP'd, please check out the Facebook Event page and leave your response. Final details will be provided on the event page. Chris and Gene are heading up Thursday evening to snag a spot big enough to accommodate our crew. This should be a lot of fun and a great way for everyone to come together outside of the gym. We hope to see you there! Strength
    15 minutes to 1RM Snatch WOD
    "Isabel" 30 Snatches 135/95# ....

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  • 07.16.16

    Strength 1a.
    4 x 8-10 Strict HSPU or 1 minute hand stand hold -rest 30 seconds- 1b.
    4 x 30 second hollow body hold -rest 30 seconds- WOD
    10 minute AMRAP 15 Wall balls 20/14# 10 Pull-ups ....

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  • 07.15.16

    WOD
    30-25-20-15-10-5 Box jumps 24/20" Push jerks 115/75# *Run 400m in between rounds,end workout on push jerks.
    ....

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  • 07.14.16

    Strength
    12 minutes to 1RM Power clean WOD
    5 Power cleans @ 65% of 1RM above 75 Double-unders 10 Ring dips 20 Front squats @ 65% of 1RM above 10 Ring dips 75 DU 5 Power cleans *Rx+ = 5 Muscle-ups instead of 10 ring dips each set
    ....

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  • 07.13.16

    Strength
    20 minutes to 1RM Front squat or 5 x 3 Front squats @ 85% of 1RM if you found a 1RM last week WOD
    3 Rounds 1 minute Row for cals -rest 30 seconds- 1 minute Thrusters 95/65# -rest 30 seconds- 1 minute Toes-to-bar -rest 30 seconds- *Score is total Cals, thrusters, and T2B completed over 3 rounds ....

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  • 07.12.16

    Strength
    10 minutes to 3RM Bench press -then- 1a.
    2 x 3 Bench press @ 90% of above -rest 30 seconds- 1b.
    2 x 30 second hold at top of ring dip -rest 30 seconds- WOD
    5 Rounds 5 Power snatches 95/65# 5 Overhead squat 95/65# 5 Burpees over the bar Rx+ = 135/95#
    ....

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  • 07.10.16 - SUNDAY FUN DAY

    WOD
    Partner WOD 1600m run 60 Overhead squats 115/75# with pull-up hang 100 GHD sit-ups with deadlift hold 315/265# ....

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  • 07.11.16 - IMPORTANT GYM POLICY ANNOUNCEMENTS AND SCHEDULE CHANGES!

    Dear Elevation Nation, We'd like to update you on some gym policy enforcements and changes to our Saturday schedule. Gym RSVP & Check-In Policy Enforcement
    Due to many of our popular classes having 10+ athletes and causing chaos at times, not only for the Coach on duty but the safety and benefit of all of you, we must enforce a 10 athlete cap for all classes. Use our member connect website or the Zen Planner Member App to reserve your spot in each class you want to attend ahead of time. The cut off time is 1-hour prior to class time, after that, you will be put on a reserve list and will be notified if anyone cancels their RSVP and a spot opens up. RSVP'd athletes will be ....

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  • 07.09.16

    Strength
    Buy in: Run 800m 5 Rounds 10 Thrusters 95/65# 12 Toes-to-bar 15 Box jump overs 24/20" Cash out: Run 800m After workout is complete:
    3 rounds for quality: 12 V-ups 30 second hollow hold ....

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  • 07.08.16

    Strength 1a.
    4 x 5-8 Strict pull-ups or 4 pull-up negatives -rest 30 seconds- 1b.
    4 x 10 Barbell bent over rows -rest 30 seconds- WOD
    30-20-10-20-30 Goblet squats 55/35# Sit-ups *In between each round :2 Rope climbs. End workout on sit-ups ....

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  • 07.07.16

    Strength
    20 minutes to 1RM Front squat WOD
    0-4 minutes Time trial Row 500m 4-16 minutes 3 Rounds 8 Hang Power cleans 135/95# 8 Front squats 135/95# 16 minutes to finish Time trial Row 500m ....

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  • 07.06.16

    Strength
    12 minutes to 1RM Power snatch WOD
    5 Power snatches 135/95# 50 Double-unders 10 Chest-to-bar pull-ups 5 Power snatches 100 DU 20 C2B pull-ups 5 Power snatches 50 DU 10 C2B pull-ups 5 Power snatches ....

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  • 07.05.16

    Strength
    15 minutes to 3RM High bar back squat -then- 2 x 3 HBBS @ 85% of above WOD
    10 minute AMRAP 20 KBS 55/35# 18 Overhead plate lunges 45/25# 15 Push-ups ....

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  • 07.04.16 - HAPPY INDEPENDENCE DAY!

    Happy 4th of JULY!!!! We'll only have a 10:00 am WOD - come in get in a great workout and go on with your holiday!
    "7/4/1776"
    4 Rounds 7 Squat cleans 185/125# 17 Burpee box jumps 24/20" After 4 rounds is complete, finish with: 76 Wall balls 20/14" ....

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  • 07.02.16

    Strength 1a.
    4 x 8 Strict HSPU or 45 second hold in handstand -rest 30 seconds- 1b.
    4 x 12 Arnold presses -rest 30 seconds- WOD
    3 Rounds 10 Front squats 115/75# 12 Front rack lunges 115/75# (6 reps each leg) 14 Push press 115/75# 16 Pull-ups ....

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  • 07.01.16

    Aww guys did you see Ben and Jamie Dion reunited with Jeff Franzen out at his new box, CrossFit Depot, during their visit to the Los Angeles area? If you didn't, take a look! Really cute AND Jamie turned her old 1RM Front squat into a 4RM and Rx'd a WOD. So bad ass! WOD
    50 Wall balls 20/14# 30 Toes-to-bar 25 Wall balls 15 T2B 2000m Row 15 T2B 25 Wall balls 30 T2B 50 Wall balls Post-WOD Extra Cred
    2 Rounds 30 second right side plank 30 second hollow hold 30 second left side plank 30 second hollow hold ....

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  • 06.30.16

    Strength
    10 minutes to 2RM Power clean WOD
    12 minute AMRAP 12 Overhead squat 95/65# 15 Box jumps 24/20" ....

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  • 06.27.16

    Strength
    15 minutes to 5RM HBBS -then- 2 x 5 HBBS @ 85% of above WOD
    30-25-20-15-10-5 V-ups Jumping squats *1 Rope climb in between rounds (finish on Jumping squats) ....

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  • 06.28.16

    Strength
    10 minutes to 5RM Bench press -then- 1a.
    2 x 5 Bench press @ 90% of above -rest 30 seconds- 1b.
    2 x 20 second L-sit or tuck sit -rest 30 seconds- WOD
    3 Rounds 5 Squat snatch 135/95# 8 Burpees over the bar 10 Chest-to-bar pull-ups *Rx+ = 5 Bar muscle ups instead of C2B
    ....

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  • 06.29.16

    Strength
    15 minutes to 3RM Front squat -then- 2 x 3 Front squat @ 85% of above WOD 0 -3 Minutes
    Run 400m AMRAP Deadlift 135/95# 3 -5 Minutes
    REST 5 -8 Minutes
    Run 400m AMRAP Hang Power cleans 135/95# 8 - 10 Minutes
    REST 10 - 13 Minutes
    Run 400m AMRAP Push Jerks 135/95# *Rx+ = 155/105#
    ....

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  • 06.25.16

    WOD
    Run 400m 10 Push press 95/65# 10 Ring dips Run 400m 15 Push press 12 Ring dips Run 800m 20 Push press 14 Ring dips Run 400m 25 Push press 16 Ring dips Run 400m ....

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  • 06.24.16

    Strength 1a.
    4 x 5-8 Strict pull-ups or 3 pull-up negatives -rest 30 seconds- 1b.
    4 x 12 Kettlebell/Dumbbell bent over rows -rest 30 seconds- WOD
    13 minute AMRAP 60 Double-unders 10 Overhead squat 95/65# 12 Box jumps 24/20" ....

    Read more
  • 06.23.16

    Strength
    15 minutes to 3RM Front squat -then- 2 x 3 Front squat @ 85% of above WOD
    4 Rounds 45 seconds Row for cals -rest 15 seconds- 45 seconds Wall balls 20/14# -rest 15 seconds- 45 seconds Power cleans 135/95# -rest 15 seconds- ....

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  • 06.22.16

    Strength
    10 minutes to 2RM Power snatch WOD
    5 Power snatch 115/75# 10 Chest-to-bar pull-ups 5 Power snatch 15 C2B pull ups 5 Power snatch 10 C2B Pull ups 5 Power snatch *Rx+ = 135/95# 3 Rounds not for time:
    10 Lying leg raises 30 second hollow hold 10 V-ups ....

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  • 06.21.16

    Strength
    15 minutes to 5RM HBBS -then- 2 x 5 HBBS @ 85% of above WOD
    18-16-14-12-10-8-6-4-2 Jumping lunges 45/33# Toes-to-bar ....

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  • 06.19.16 - SUNDAY SEVEN

    WOD
    7 minutes of burpees 6" target 3 minutes rest 7 minutes wall balls 20/14 3 minutes rest 7 minutes power cleans #95/65 *Exercise in consistency:How many can you do in a minute? How can you pace yourself for 7 minutes. ....

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  • 06.20.16

    Strength
    10 minutes to 5RM Bench press -then- 1a.
    2 x 5 Bench press @ 90% of above -rest 30 seconds- 1b.
    2 x 1 minute Plank hold -rest 30 seconds- WOD
    7 minute AMRAP 7 Hang squat clean 135/95# 7 Burpees over the bar *Rx+ = 155/105#
    ....

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  • 06.17.16

    WOD
    5 Rounds 5 Chest-to-bar pull-ups 10 Power snatches 115/75# 15 Box jumps 24/20" Run 400m Once everyone is done complete as a class:
    30 seconds max effort sit-ups 1 minute plank hold 30 second hollow hold 1 minute plank hold 30 second hollow hold 1 minute plank hold 30 seconds max effort sit-ups ....

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  • 06.16.16

    Strength
    10 minutes to 3RM Power Clean WOD
    Every 2 minutes for 14 minutes: 50 Double-unders 3 Power cleans @ 80% of above Strength 12 Toes-to-bar ....

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  • 06.15.16 - TWO FUN WEEKEND EVENTS FOR ELEVATION NATION!

    Don't forget, this Saturday we will be getting together in Cheesman Park for an Elevation Nation Picnic from 3:00 pm to 6:00 pm. This is an opportunity to have a little fun together off the mat. Bring your hacky sacs and sippy cups for some fun (if the weather holds up)sun! Elevation athletes Tommy and Hannah are getting married this year and to celebrate, we will be hopping on our two-wheeled steeds to do a cruiser crawl. Meetup point to be announced closer to the weekend - look for more details on both these Saturday events on Facebook and the gym announcement board!
    Strength
    15 minutes to 5RM Front squat -then- 2 x 5 Front squat @ 85% of above WOD
    50 Double-unders 25 Wall ....

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  • 06.14.16

    Strength
    10 minutes to 8RM Bench press -then- 1a.
    2 x 8 Bench press @ 90% of above -rest 30 seconds- 1b.
    2 x 30 second side plank (each side) -rest 30 seconds- WOD
    Row 500m 15 Hang power cleans 135/95# 30 Front squats 135/95# ....

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  • 06.13.16

    Strength
    15 minutes to 8RM High bar back squat -then- 2 x 8 HBBS @ 85% of above WOD
    For time: 100 Burpees *Every 2 minutes: 2 Wall walks
    ....

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  • 06.11.16

    WOD
    50 Wall balls 20/14# Run 400m 40 Kettlebell swings 55/35# Run 400m 30 Push-ups Run 400m 20 Hang power cleans 135/95# Run 400m 10 Push Jerks 135/95# Post-WOD Extra Credit
    3 Rounds for quality 15 lying leg raises 30 second hollow hold 1 minute plank hold ....

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  • 06.10.16

    Strength 1a.
    4 x 5-8 Strict handstand push-ups or 1 minute handstand hold -rest 30 seconds- 1b.
    4 x 20 seconds L-sit or tuck sit -rest 30 seconds- WOD
    4 Rounds 2 Rope climbs 12 Overhead squats 95/65# 24 Sit-ups ....

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  • 06.09.16

    Strength
    15 minutes to 5RM Front squat -then- 2 x 5 Front squat @ 85% of above WOD
    8 minute AMRAP 50 Double-unders 5 Clean & jerks (powers) 135/95# ....

    Read more
  • 06.08.16 - PLEASE HELP GROW OUR COMMUNITY WITH A REVIEW!

    Hello CrossFit Elevation community! We are thrilled to present to you our first video created for us by Elevation athlete, Ryan (Regional) Murphy.We are so happy he could offer his excellent videography skills for this project. Check out the video below and share with others. If you've been with CrossFit Elevation for a little while and haven't left us a review yet, your input can help us take our amazing community to the next level (new members, expansion, new equipment, etc!) We welcome your feedback and hope you can help us spread the love! Take a moment to leave your review on any of the following sites:
    Yelp Facebook Google+ Strength
    10 minutes to 3RM Power ....

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  • 06.07.16

    Strength
    15 minutes to 8RM High bar back squat -then- 2 x 8 High bar back squat @ 85% of above WOD
    30-25-20-15-10 Jumping squats 15-12-9-6-3 Pull-ups ....

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  • 06.06.16

    Strength
    10 minutes to 8RM Bench press -then- 1a.
    2 x 8 Bench press @ 90% of above -rest 30 seconds- 1b.
    3 x 30 second hold at top of ring dip -rest 30 seconds- WOD
    For time: 70 Thrusters 95/65# *Each time bar is put down complete 8 toes-to-bar
    ....

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  • 06.05.16 - SUNDAY KETTLE DAY

    Arnie 70#/55# 21 Turkish get ups RIGHT arm 50 swings 21 overhead squats LEFT arm 50 swings 21 overhead squats RIGHT arm 50 swings 21 Turkish get ups LEFT arm *50 min time cap ....

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  • 06.04.16

    STRENGTH
    Run 400m 21 Deadlifts 135/95# 18 Hang power cleans 135/95# 15 Push jerks 135/95# Run 400m 15 Deadlifts 12 Hang power cleans 9 Push jerks Run 400m 9 Deadlifts 6 Hang power cleans 3 Push Jerks Once everyone is done complete as a class:
    30 second hollow hold 30 second max effort sit-ups 1 minute plank (on elbows) 30 second max effort sit-ups 30 second hollow hold ....

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  • 06.03.16

    STRENGTH 1a.
    4 x 8-10 strict pull-ups -rest 30 seconds- 1b.
    4 x 12 Dumbbell/Kettlebell bent over rows AHAP -rest 30 seconds- WOD
    12 minute AMRAP 40 Double-unders 15 Overhead squats 95/65# 2 Rope climbs ....

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  • 06.02.16

    Strength
    12 minutes to 1RM Snatch with 3 second pause at hang position -then- EMOM for 5 minutes:1 Snatch with pause at 85% of above WOD
    4 Rounds 30 second row for cals -rest 15 seconds-
    30 seconds Thrusters 95/65# -rest 15 seconds-
    30 seconds Push-ups -rest 15 seconds-
    ....

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  • 06.01.16

    Strength
    15 minutes to 8RM front Squat -then- 2 x 8 front squat @ 85% of above WOD
    5-4-3-2-1 Power snatch 135/95# 15-12-9-6-3 Toes-to-bar ....

    Read more
  • 05.31.16

    Strength
    12 minutes to 10RM bench press -then- 1a.
    2 x 10 bench press @ 90% of above -rest 30 seconds- 1b.
    3 x 1 minute hollow hold -Rest 30 seconds- WOD
    10 minute AMRAP 10 Burpees 15 Box jumps 24/20" 20 Sit-ups ....

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  • 05.30.16 - HAPPY MEMORIAL DAY!

    We'll only have one class being held tomorrow at 10:00 am. Come sweat and go enjoy your day! WOD "Badger" 3 Rounds 30 Squat cleans 95/65# 30 Pull-ups Run 800m ....

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  • 05.28.16 - MILE HIGH MURPH!

    The time has come! MILE HIGH MURPH is going down! Hope you guys are well rested and ready for a day of sweat, laughter and Elevation Nation fun! Hunter has been so kind as to open up his home for our post-Murph bbq! His community pool might not be ready for operation, but we can lounge on the deck and enjoy a break from the rain (but bring your bathing suits just in case). Time: when everyone has completed the workout. Location: less than a mile from the gym--we'll post the exact address on the white board. Here's the plan: CFE staff will provide hamburgers, hotdogs, and buns. I say we all bring a side dish and/or beverages. BYOB and BYOSW (soda water). Refer to the public CFE Facebook ....

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  • 05.27.16 - ONLY ONE 10:00 AM CLASS ON MEMORIAL DAY!

    Hey everyone, just wanted to remind you, as we usually do every year for Memorial Day, we will be having only one class at 10:00 am. So come in, get in your workout and go enjoy your day off (hopefully). Strength 1a.
    4 x 8-10 strict ring dips -rest 30 seconds- 1b.
    4 x 30 second side plank (on both sides) -rest 30 seconds- WOD
    10 minute AMRAP 75 Double-unders 30 Wall balls 20/14# ....

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  • 05.26.16

    Strength
    15 minutes to 8RM front squat -then- 2 x 8 front squat @ 85% of above WOD 0-3 minutes
    2 minute ME cal row (1 minute rest before next part) 3-10 minute
    30 Thrusters 95/65# 30 Pull-ups 10-12 minutes
    2 minute ME cal row *Rx+ = C2B pull ups
    ....

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  • 05.25.16 - MILE HIGH MURPH IS SATURDAY!

    Our annual Mile High Murph event is fast approaching! This Saturday, May 28th, we will run multiple heats from 9:00 a.m. to 12 p.m. The heats will be as follows: 9 a.m. - 9:45 a.m. Team Murphs, Half Murphs 10 a.m. - 10:45 a.m. Full Murphs 11 a.m. Anyone who has yet to participate! As in the past, Murph is open to friends and family to join in on the fun. If you can, have them RSVP as a drop-in through the event page . Bobbi Stark has whipped a great design for this year's t-shirt/tank-top design. The design will be printed in black ink against a turquoise colored t-shirt for men and tank-top for women. Cost is $25 and will be available for purchase day of the event. Strength
    ....

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  • 05.24.16

    Strength
    15 minutes to 10RM HBBS -then- 2 x 10 HBBS @ 85% of above WOD
    27-21-15-9 Kettlebell swings 55/35# Toes-to-bar *
    2 Wall walks in between rounds. Workout finishes on T2B. ....

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  • 05.23.16

    Strength
    12 minutes to 10RM Bench press -then- 1a.
    2 x 10 Bench press @ 90% of above -rest 30 seconds- 1b.
    3 x 30 second hold at top of ring push up -rest 30 seconds- WOD
    8 minute AMRAP 5 Power cleans 135/95# 5 Front squats 135/95# 5 Burpees over bar *Rx+ = 155/105# ....

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  • 05.22.16 - SUNDAY CHIPPER

    The 10's 10 Tall Box 32/24" 10 Deadlifts 135/95 20 Handstand Push-ups 10 Deadlifts 155/115 30 Jumping Lunges 10 Deadlifts 135/175 20 Ring Dips 10 Deadlifts 155/195 10 Ring Push-ups ....

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  • 05.21.16

    Strength 1a.
    4 x 8-10 Strict pull-ups -rest 30 seconds-
    1b.
    4 x 1 minute plank hold (weighted if possible) -rest 30 seconds-
    WOD
    14 minute AMRAP 20 Burpees over the bar 15 Push-ups 10 Front squats 135/95# ....

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  • 05.20.16

    Strength
    Run 800m 5 Rope climbs 10 Snatches 135/95# 4 Rope climbs 15 Box jumps 24/20" 3 Rope climbs 10 Snatches 2 Rope climbs 15 Box jumps 1 Rope climb Run 800m After everyone is done as a class complete:
    30 seconds side plank (left) 30 seconds hollow hold 30 seconds side plank (right) 30 seconds hollow hold ....

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  • 05.19.16

    Strength
    12 minutes to 2RM snatch with 3 second pause @ hang each rep -then- 1a. 2 x 2 snatch with pauses @ 85% of above -rest 30 seconds- 1b. 3 x 6 snatch grip RDL with the same weight -rest 30 seconds- WOD
    3 Rounds 75 Double-unders 15 Overhead squats 95/65# 10 Chest-to-bar pull-ups *Rx+ = 5 muscle-ups instead of C2B
    ....

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  • 05.18.16 - SUMMER EVENTS: IN-HOUSE COMPS, CLINICS, OUTINGS

    Dear Elevation Nation!We’re excited to announce the events we have lined up for the next few months for your entertainment, education, and all-around fun. EVENTS:
    5/28/16 Saturday - Mile High Murph
    Our annual Memorial Day commemorative workout honoring those who have fallen while serving our county 6/18/16 Saturday - Cheesman Park Elevation Outing
    An opportunity to have a little fun together off the mat. Bring your hacky sacs and sippy cups for some fun in the (hopefully) sun! 6/25/16 12 p.m. Saturday - Row Clinic
    CFE will host an in-house Row Clinic with special guest, Cameron Gridley, a seasoned crew athlete. This 2-hour workshop will guide you in perfecting your ....

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  • 05.17.16

    Strength
    12 minutes to 1RM tempo bench press 5-5-X-5 -then- 1a.
    3 x 1 tempo bench press @ 85% of above -rest 30 seconds- 1b.
    3 x 5-8 strict ring dips -rest 30 seconds- WOD
    25 Deadlifts 115/75# 20 Hang power cleans 115/75# 15 Thrusters 115/75# 20 Hang power cleans 25 Deadlifts *Rx+ = 135/95#
    ....

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  • 05.15.16 - SUNDAY CHIPPER

    WOD
    8 rounds 100m sprint (to end of alley and back) 10 pistols 12 supine rows 15 sumo deadlift high pull 115/75# ....

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  • 05.16.16 - NEW MOBILITY CLASS OPTIONS & TIMES!

    Great news Elevation Nation! We are introducing a new Prehab Rehab Class on Mondays starting tomorrow and our regular 30-minute Mobility class has moved to Thursdays. The new class schedule is: Prehab Rehab
    - Mondays at 7:30 pm -Whether you are recovering from an injury or seeking improved range of motion, CrossFit Prehab, Rehab will provide the structure and discipline you need to become the “Supple Leopard” nature designed you to be. The first mobility class of the week, Monday night, will give our athletes an opportunity to request specific attention to the aches and pains that tend to accompany an active lifestyle.Homework will be assigned! Mobility
    - Thursdays at 7:30 ....

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  • 05.14.16

    Strength
    Run 800m 9 Toes-to-bar 9 Hang power cleans 135/95# Run 600m 12 T2B 12 Hang power cleans Run 400m 15 T2B 15 Hang power cleans Run 200m 18 T2B 18 Hang power cleans After the workout accumulate 3 minutes in the plank.Challenge offer, for each person that goes unbroken in the plank for 3 minutes, I (Jeff), will do 100 burpees! -then- Accumulate 2 minutes in hollow hold ....

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  • 05.13.16

    Strength
    1a. 4 x 8-10 strict HSPU or 5 negatives -rest 30 seconds- 1b. 4 x 30 second hollow hold -rest 30 seconds- WOD
    14 minute AMRAP 12 Burpees 6 Power snatches 95/65# 3 Wall walks ....

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  • 05.12.16

    Strength
    15 minutes to 1RM Tempo front squat 5-5-X-5 -then- 3 x 1 Tempo front squat @ 85% of above WOD
    3 Rounds 1 minute Row for cals -rest 30 seconds- 1 minute KB step-ups 53/35 20/16" -rest 30 seconds- 1 minute KB snatch 53/35# (30 second on left/right) -rest 30 seconds- ....

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  • 05.11.16 - MOBILITY CLASS SCHEDULE SURVEY, RESPONSES NEEDED!

    We'd like to collect your feedback on some proposed days/times for our Mobility Class that currently happens on Tuesdays at 7:30 pm. Based on your feedback we may have multiple classes per week. Keep an eye on the schedule the next few weeks as we will be playing around with days/times for Mobility for a couple of reasons:
    - To see what day/time combination works best for the highest attendance and - To see who is in the habit of viewing the schedule and RSVP'ing for classes properly Your feedback is very important to us and we appreciate your participation! See the embedded survey below to submit your feedback. Strength
    12 minutes to 2RM Clean with 3 second pause at hang, ....

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  • 05.10.16

    Strength
    15 minutes to 1RM Tempo HBBS 5-5-X-5 -then- 3 x 1 Tempo HBBS @ 85% of above WOD
    40 Wall balls 20/14# 30 Push-ups 20 V-ups 30 Push-ups 40 Wall balls *12 minute time cap
    ....

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  • 05.08.16 - SUNDAY FUN DAY

    WOD
    100 double unders 50 burpees 25 snatches 95/65# 25 push jerks 95/65# 25 parallette pass thrus 25 parallette dips ....

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  • 05.07.16

    Strength
    1a. 4 x 8-10 Strict pull ups -rest 30 seconds- 1b. 4 x 1 minute Freestanding handstand hold -rest 30 seconds- WOD
    12 minute AMRAP 20 KB snatches 55/35# 25 Sit ups 2 Rope climbs ....

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  • 05.06.16

    WOD
    Run 1000m 80 Wall balls 20/14# 60 Box jumps 24/20" 40 Push ups 20 Squat cleans 95/65# Rx+ = 135/95# squat cleans
    After all have complete the WOD: 3 Rounds (not for time): 1 minute plank hold (with weight,if possible) 30 second left side plank 30 second right side plank ....

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  • 05.05.16

    As some of you may already know, Coach Kristine is withdrawing from her position as coach at CrossFit Elevation. A long-standing member of the Elevation family, Kristine exemplifies the way in which a relationship with fitness can grow from an interest to a passion. After several years as a CrossFit Athlete, Kristine pursued her goal of becoming a certified USA Weightlifting trainer so she could advance her technical skills, and, well, because loving the barbell is never quite enough. You must infect others with the same barbell obsession, or it’s just not as much fun. She later earned her CrossFit Level 1 certification so she could guide those who have never picked up a barbell ....

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  • 05.04.16

    Strength
    15 minutes to 3RM Tempo Front squat 4-4-X-4 -then- 3 x 3 Tempo Front squat @ 85% of above WOD
    4 Rounds 12 Burpees over the bar 15 Thrusters 95/65# Rest 1:1 ....

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  • 05.03.16

    Strength
    12 minutes Tempo Bench press 4-4-X-4 -then- 1a. 3 x 3 Tempo bench press @ 85% -rest 30 seconds- 1b. 3x30 second hollow hold -rest 30 seconds- WOD
    15 Power clean & jerk 135/95# 20 Front squats 135/95# 15 Power clean & Jerk ....

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  • 05.02.16

    Strength
    15 minutes to 3RM Tempo HBBS 4-4-X-4 -then- 3 x 3 Tempo HBBS @ 85% of above WOD
    10 minute AMRAP 50 Double-unders 20 Air squats 15 Pull ups Rx+= Alternating pistols for air squats ....

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  • 04.30.16 Friends & Family Workouts




    Today is Friends & Family Workouts day! Please come in a few minutes early to your class so we can have all new comers complete their waivers before starting class. ....

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  • 04.29.16

    Strength
    1a. 4 x 8-10 strict Ring dips (scale to dips off boxes) -rest 30 seconds- 1b. 4 x 20 second L-sit hold or tuck sit -rest 30 seconds- WOD
    12 minute AMRAP 10 Burpees over the bar 10 Hang power cleans 135/95# 10 Push jerks 135/95# ....

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  • 04.28.16

    Strength
    15 minutes to 3RM Tempo Front squat 4-4-X-4 -then- 3 x 3 Tempo front squat @ 85% WOD 0-6:00 minutes:
    5 minute AMRAP 8 Thrusters 95/65# 6 Box jumps 24/20" 6:00-8:00 mins:
    Max effort row for cals 8:00- Complete
    Complete how every many rounds and reps you got in the first 5 minute AMRAP ....

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  • 04.27.16 Friends & Family Workouts Reminder

    Wanted to remind everyone of our Friends & Family Workouts happening this Saturday, April 30th during our 9:00 and 10:00 am classes. Please feel free to invite anyone who may be interested in checking out CrossFit for the first time, or would just like to get in a great body weight workout with you. We look forward to welcoming all newcomers and having a great time, as always! Strength
    12 minutes to 3RM Clean with 3 second pause in hang, each rep -then- 1a. 3 x 3 Clean with pauses @ 85% of above -rest 30 seconds- 1b. 3x10 RDL with same weight as clean -rest 30 seconds- WOD
    10 minute AMRAP 50 Double-unders 2 Wall walks 20 Overhead squats 95/65# ....

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  • 04.26.16

    Strength
    15 minutes to 3RM Tempo HBBS 4-4-X-4 -then- 3 x 3 Tempo HBBS @ 85% WOD
    4 Rounds 15 Wall balls 20/14" 15 Pull ups Rx+ = C2B pull ups ....

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  • 04.25.16

    15 minutes to 3RM Tempo Bench press 4/4/X/4 -then- 1a. 3 x 3 Tempo bench press @ 85% -rest 30 seconds- 1b. 3 x 5-8 Strict ring dips -rest 30 seconds- WOD
    10-8-6-4-2 Deadlift 275/185# Burpee box jumps 32/24" ....

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  • 04.24.16 Sunday Run Day

    WOD
    Run 400m 10 bench press 185/125# Run 800m 15 Bench press 155/105# Run 1200m 20 Bench press 135/95# ....

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  • 04.22.16 Cat Chatter: The Envy of Visualization


    Cat Chatter: The Envy of Visualization

    by Whitney Dean
    I used to have a cat that would sit in the windowsill of the house and chatter at the birds and squirrels moving freely about the lawn. It was a weird vocalization, the rapid clicking of her teeth, as she played out her phantom killing. I used to think it was cute, amusing, the way the world outside excited her. I didn’t consider the reflexive imagining of predation, the juddering of her jaw that could break a bird’s neck. So, when I hear professional athletes talk about the power of visualization in sports, I get it. I’m not suggesting I do it successfully, but I understand that a cat chattering on a ....

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  • 04.21.16

    Strength
    15 minutes to 3RM Snatch with 3 second pause in hang each rep -then- 3x3 Snatch with pauses @ 85% WOD
    80 Double-unders 20 Weighted step ups with KB 55/35# on 20/16" 30 Front squats 135/95# 20 Weighted step ups 80 DU ....

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  • 04.23.16

    Strength
    1a. 4x8 Strict HSPU or 4 Negatives -rest 30 seconds- 1b.4x30sec hollow hold -rest 30 seconds- WOD
    40 Calorie Row 25 Wall balls 20/14# 20 Push ups 20 Wall balls 15 Push ups 15 Wall balls 10 Push ups 10 Wall balls 5 Push ups ....

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  • 04.20.16

    Strength
    15 minutes to 3RM Tempo Front squat 4/4/X/4 -then- 3x3 Tempo Front squat @ 85% WOD
    3 Rounds 1 minute ME Box jumps 24/20" -rest 30 seconds- 1 minute ME pull-ups -rest 30 seconds- 1 minute ME OHS 95/65# -rest 30 seconds- ....

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  • 04.19.16

    Strength
    15 minutes to 3RM Tempo Bench press 4/4/X/4 -then- 1a. 3x3 Tempo bench press @ 85% -rest 30 seconds- 1b. 3x10 Incline DB bench press -rest 30 seconds- WOD
    7 minute AMRAP 7 Power cleans 135/95# 7 Push Jerks 135/95# 14 Lateral hops over bar Rx+ = 155/105# ....

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  • 04.18.16

    Name:
    Hannah Stevenson Home town:
    Cary, North Carolina Profession and educational background:
    Elementary Special Education Teacher.I did my undergrad at Denison University and earned my masters from University of Colorado in Denver. Sports participated in:
    Soccer, ice hockey and basketball Time in CrossFit:
    2.5 years What got you started in CrossFit:
    My sister joined a gym in Houston and convinced me it was a good idea. What is your biggest accomplishment in CrossFit, thus far:
    I was pretty excited to get handstand pushups. You’ve recently made tremendous strides with your athletic performance and nutrition. What do you attribute that success to? In other words, how ....

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  • 04.15.16

    "Like many others at the gym, it's easy to see I have a decent amount of tattoos covering my body. Some have meaning, others are cover ups for lost bets. A small one you probably never noticed is a teal ribbon on my side which is the awareness color for ovarian cancer. This form of cancer is something that has deeply affected my family. My Aunt Vicky passed away from a rare strain of ovarian cancer, my Aunt Angie has been in remission for several years since her last treatment for it and my mother has had preventative surgery as well. We all have someone who has been affected by this cancer so whether or not you can make it in for our friends and family day I would urge you to make a ....

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  • 04.13.16

    Strength
    12 minutes to 3RM Clean with 3 seconds pause in the hang each rep -then- 1a. 3 x 3 Cleans with pause @ 85% of above -rest 30 seconds- 1b. 3 x 30 second hollow hold -rest 30 seconds- WOD
    8 minute AMRAP 40 Double-unders 10 Hang cleans 135/95# 5 Chest-to-bar pull ups Rx+ = Muscle ups for C2B
    Base Camp

    Skill:
    Burgener Warm Up, hollow body position and double-unders WOD
    8 minute AMRAP 80 Single-unders 10 Hang power cleans 5 Ring rows ....

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  • 04.12.16

    Strength
    15 minutes to 5RM Tempo HBBS 3/3/X/3 -then- 3x5 tempo HBBS @ 85% of above WOD
    4 Rounds Run 200m 12 Toes-to-bars 15 Goblet squats 53/35# ....

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  • 04.14.16

    Strength
    15 minutes to 5RM Tempo front squats 3/3/X/3 -then- 3 x 5 tempo front squats @ 85% of above WOD
    3 minute AMRAP 10 Wall balls 20/14# 8 Push-ups -Rest 1 minute- WOD
    3 minute AMRAP 10 Wall balls 20/14# 8 Push-ups -Rest 1 minute- 3 minute AMRAP 10 Wall balls 20/14# 8 Push-ups -rest 3 minutes- 2 rounds 1 minute ME row for cals -rest 1 minute- ....

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  • 04.16.16

    Strength
    Run 800m 10 Front squats 135/95# 10 Burpees over the bar Run 600m 15 Front squats 15 Burpees over the bar Run 400m 20 Front squats 20 Burpees over the bar Run 200m 25 Front squats 25 Burpees over the bar As a group once everyone is done: 1 minute plank hold 30 seconds hollow hold 1 minute side plank (left) 30 seconds hollow hold 1 minute side plank (right) 30 seconds hollow hold 1 minute plank hold (just transition from movement to movement with no rest)
    Base Camp

    Modify WOD Above ....

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  • 04.14.16

    Strength
    15 minutes to 5RM Tempo front squats 3/3/X/3 -then- 3 x 5 tempo front squats @ 85% of above WOD
    3 minute AMRAP 10 Wall balls 20/14# 8 Push-ups -Rest 1 minute- WOD
    3 minute AMRAP 10 Wall balls 20/14# 8 Push-ups -Rest 1 minute- 3 minute AMRAP 10 Wall balls 20/14# 8 Push-ups -rest 3 minutes- 2 rounds 1 minute ME row for cals -rest 1 minute- ....

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  • 04.11.16

    Strength
    12 minutes to 5RM Tempo Bench press 3/3/X/3 -then- 1a. 3 x 5 Tempo bench press @ 85% of above -rest 30 seconds- 1b. 3 x 10 Push ups -rest 30 seconds- WOD
    15 Power snatches 115/75# 15 Overhead squats 115/75# 30 Box jump overs 24/20" 15 OHS 15 Power snatches *Rx+ = 135/95#
    Base Camp

    Skill:
    Squat and pull-up WOD
    200m run 15-12-9 Squat/RR or pull-up ....

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  • 04.10.16

    Run 800 m 50 Push jerks 95/65 50 Sumo Deadlift High Pulls 95/65 50 Thrusters 95/65 Run 800 m ....

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  • 04.09.16

    Strength
    1a. 4x8 Strict pull-ups -no rest- 1b. 4x30 second dead hang on pull up bar -rest 1 minute- WOD
    30-25-20-15-10 Wall balls 20/14# 50-40-30-20-10 Sit ups *After each set complete 2 Rope climbs
    Base Camp

    Skill:
    Foot clamp on rope, rope lowers and KB Swing WOD
    200m Run -then- 20-15-10 KB Swing 2 rope lowers -then- 200m Run ....

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  • 04.08.16

    WOD
    30 minute AMRAP Run 400m 20 Box jumps 24/20" 15 Overhead squat 95/65# ....

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  • 04.07.16

    Strength
    12 minutes to 3RM Snatch with 3 second pause in the hang (each rep) -then- 3x3 Snatch with pause @ 85% of above WOD
    50 DU 15 Squat clean to thruster 95/65# 10 Strict Hand stand push-up 10 Squat clean to thruster 10 Strict HSPU 5 Squat clean to thruster 10 Strict HSPU 50 DU ....

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  • 04.06.16

    Strength
    15 minutes to 5RM tempo front squat (3/3/X/3 - down, bottom, up, top) -then- 3x5 tempo front squat @ 85% of above WOD
    4 Rounds 45 seconds ME Row for cals -rest 15 seconds- 45 seconds ME Chest-to-bar pull ups -rest 15 seconds- 45 seconds ME Goblet squats -rest 15 seconds- *Rx+ = Muscle-ups for C2B
    Base Camp

    Skill:
    Burgener warmup and lunges WOD
    AMRAP 10 Minutes 10 Snatches 24 Lunges ....

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  • 04.06.16

    Strength
    15 minutes to 5RM tempo front squat (3/3/X/3 - down, bottom, up, top) -then- 3x5 tempo front squat @ 85% of above WOD
    4 Rounds 45 seconds ME Row for cals -rest 15 seconds- 45 seconds ME Chest-to-bar pull ups -rest 15 seconds- 45 seconds ME Goblet squats -rest 15 seconds- *Rx+ = Muscle-ups for C2B
    Base Camp

    Skill:
    Burgener warmup and lunges WOD
    AMRAP 10 Minutes 10 Snatches 24 Lunges ....

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  • 04.05.16

    Strength
    12 minutes to 5RM Tempo Bench press (3/3/X/3 - down, bottom, up, top) -then- 1a. 3x5 Tempo bench press @ 85% of above -rest 30 seconds- 1b. 3x30 second hold @ top of ring dip -rest 30 seconds- WOD
    3 Rounds 5 Power cleans 185/125# 5 Front squats 185/125# 10 Burpees over the bar ....

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  • 04.04.16

    Strength
    15 minutes to 5RM Tempo HBBS (3/3/X/3 - Down, Bottom, Up, Top) -then- 3x5 tempo HBBS @ 85% of above WOD
    10 minute AMRAP 50 Double-unders 20 Overhead plate lunges 45/25# 10 Toes-to-bar
    Base Camp

    Skill:
    Kipping,Push-ups and pull-ups/ring rows WOD
    400M Run 10 Push-ups 15 Ring rows ....

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  • 04.03.16 Sunday Fun Day

    WOD
    10 Tall box jumps 24/32" 15 Dumbbell thrusters (AHAP) 20 Pistols 25 Dumbbell cleans (AHAP) 20 V-ups 15 Dumbbell thrusters 10 Chest to bar pull ups ....

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  • 04.02.16

    WOD
    "Kelly" 5 Rounds Run 400m 30 Box jumps 24/20" 30 Wall balls 20/14# *35 minute time cap ....

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  • 04.01.16

    WOD Re-Test Day! Pick a workout from earlier in the week you didn't do and DO IT! ....

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