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1755 Colorado 66

Estes Park, CO 80517

(970) 227-0499

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Monday December 31

REMINDER: After the wod volunteers are needed at Crossroads for their annual food inventory at 10 AM! McGhee scaled Complete as many rounds in 20 minutes as you can of: 135/185-lb. deadlifts, 5 reps 13 push-ups 9 box jumps, 16/20 inches Scale: weight, elevated, step ups

Monday December 24

Christmas Eve partner WOD! There will only be 1, 8:30 AM WOD tomorrow, all other classes are cancelled. For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Press (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Swings (53/35 lb) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double-Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lb Plate) Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

Monday December 17

Zembiec scaled 5 rounds for time of: 11 back squats, 95/135 lb. 5 strict burpee pull-ups 400-meter run Scale: weight, 3:1 rr, 200 m During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Friday December 14

For time: 35 calorie row 35 box jump overs, 16/20 inch 35 deadlifts, 95/135 lb. 35 wall-ball shots, 14/20-lb. ball 35 ring dips 35 wall-ball shots, 14/20-lb. ball 35 deadlifts, 95/135 lb. 35 box jump overs, 16/20 inch 35 -calorie row Scale: 25 reps, weight, bench

Money December 10

Good morning! Guess what? It’s Justin’s last day at CFEP! (Not that that’s a good thing...). As a proper send off, we thought we would create a ‘Justin type’ WOD...(you know, because I’m the Super sensitive type...) Row 350 m 15-12-9 Sit-ups/pushups/pull-ups Then 3 deadlifts 6 hpc 9 pp For 4 rounds Then 6 wall balls 9 hollow rocks 12 Superman’s For 5 rounds Then Run 100 m 10 kB swings 10 ring rows 10 lunges 6 rounds Then Lay on the floor and breathe. Also, throughout the wod make sure you set your area aside while making sure not to disturb others and use your own phone as a timer. Also don’t write down your times on the board, since there’s not enough room to do it anyways... Also, help Jus