Wednesday, July 31, 2013

5 rounds

20 Double pumper
15 Ball slams
50 Squats/pullups- your choice.. the combined total of squats and pullups is 50.. if you want to do 5 pullups 45 squats or 25 pullups 25 squats you decide - just keep moving :)

Tuesday, July 30, 2013

Mind over Matter

5 rounds
20 wallballs
20 double Unders

added fun...wallballs need to be unbroken If for any reason you stop to take a break in your wallballs.. the round starts over; )

Monday, July 29, 2013

5min AMRAP
5 Hang Squat Cleans
5 Bar Facing Burpies

Sunday, July 28, 2013

The time has come...

Yes the 2013 Fittest Man and Women have been crowned...

 Rich Froning - 3rd year in a row

 Samantha Briggs

Friday, July 26, 2013

Wednesday, July 24, 2013

Parade Day Tomorrow

Reminder 9am and 1030 classes cancelled due to Stampede Parade ALSO remember if you are coming to the early morning or afternoon classes to dress up!!

21-15 9

Tuesday, July 23, 2013

Parade Day Hours...

9am and 1030 am classes have been cancelled on Thursday July23...due to the Stampede Parade

10min AMRAP

10 wallballs
10 box jumps...every round add 1 burpie :)

Monday, July 22, 2013

Partner WOD:
1 Power Clean EMOTM (adding 1 PC each minute)
100m runs while partner does power cleans
do 11 Front squats every third round ... oh what fun

Wedding WOD at 630pm ( August 16 2013 Congratulations Alison & Ray and Ellen & Garreth)
AMRAP in 13min
8 pull ups
16 Deadlifts

Ladies in waiting...

Brides to Be...

Sunday, July 21, 2013

Friday, July 19, 2013

Run 800m
60 KB Swings
60 Ring Rows
60 Box Jumps
Run 800m

Thursday, July 18, 2013

Sled pull between rounds

Push Ups

Monday, July 15, 2013

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Sunday, July 14, 2013

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
5. I may puke. I may cry. But I will not quit. Ever.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.
8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.
9. I will give everything I have. And then I will find more within myself.
10. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on.
11. I will bite off challenges, spit out results, and beg for more. What are you going to do?

Saturday, July 13, 2013

Thursday, July 11, 2013

10 rounds

5 Medicine ball cleans
10 one legged squats
7 push ups

Tuesday, July 9, 2013

12min AMRAP

5 Power Snatch
10 pull ups
20 Double Unders

Monday, July 8, 2013

10min AMRAP

10 HH Power Cleans
10 Box jumps

13 Ways Olympic Weightlifting Is Like Life



Sunday, July 7, 2013

Badlands Kids CrossFit starts Tuesday!

New Session New Time 
Tues and Thurs

Friday, July 5, 2013

Thursday, July 4, 2013


3 rounds

12 ovhs
12 T2B
400m run 

Wednesday, July 3, 2013


5 rounds

20 wallballs
10 pullups

Tuesday, July 2, 2013


5 rounds

5 deadlifts
10 push ups
20 double pumpers
10 burpees