5 rounds

8 OVHS
8 Floor Wipers
20 weighted Walking lunges ( dumbell or kettlebell each hand)

floor wipes, floor wiper, and more floor wipers :)

5 rounds

10 Squat cleans
10 T2B

The power snatch, power clean, full snatch and full clean begin and end with the feet. The start is critical; if the start is weak, the middle and finish will be adversely affected. Bill Starr recommends athletes finish the pull high on the toes before moving under the bar with maximum speed and aggression.  Read more: Feet First by Bill Starr

Here she is...

Baby Ella and big sister Avery!

Congratulations Schlamp Family!!

Another one joins the MU Club!

20 min AMRAP

10 Push Press
10 KB Swings
10 Bar facing burpees

She's here!!!

Baby Ella Valyn Schlamp arrived safely this morning at 5:15... 8lbs 21 inches!! Momma Jackie and babe are doing great!

Cinnamon, let me in...

Did you know... 

Cinnamon: Controls Glucose Levels. Cinnamon contains antioxidants called polyphenols that boost levels of three key proteins responsible for insulin signaling, glucose transport, and inflammatory response. Sprinkle one half teaspoon on your food to slow carbohydrate absorption by 29 percent.
Marks's Daily Apple

Although there are four main varieties of cinnamon, Ceylon cinnamon and Cassia cinnamon are the most popular.

Ceylon cinnamon is sometimes called true cinnamon. It is more expensive and has a sweet taste. The quills are softer and can be easily ground in a coffee grinder. Ceylon cinnamon is sold in specialty stores.

Most cinnamon sold in supermarkets in North America comes from the less expensive variety, Cassia cinnamon. It has a darker color and the quills are harder. Unlike Ceylon cinnamon, it can't be easily ground into a powder using a coffee grinder. Cinnamon for Health

Fun Friday

12 min AMRAP

50 squats
30 push ups
15 pull ups

Fun Friday crew slays!!

 Larry and Bryce monkey around :)

Plan B :)

5 rounds

12 OVHS
50 Double Unders
21 Kettle bell swings
100m row

5 rounds

10 SDHP
15 Wallball Shots

 __________

6:30pm crew goes heavy:

 Oh yeah Daneen!

Scott's 335lb deadlift

Tooth decay bacteria evolved as diet changed

"Mesolithic hunter-gatherers living on a meat-dominated, grain-free diet had much healthier mouths than we have today, with almost no cavities and gum disease-associated bacteria, a genetic study of ancient dental plaque has revealed. " ABC Science

Family Day WOD 10am

18 Reps each movement Must finish a set before moving on


Set 1   Pull up
           T2B
           Push ups

Set 2  Grd 2 OVH & then OVH Squat (plate) 45/2
          OVH Step Lunge (plate) 45/25
          Box Jump

Set 3  Ring Dips
          Knees 2 Elbows

          Wall Balls 20/14

Set 4  KB swing
          Turkish Get-up

          GHSU

Finish  Farmer Carry (plates) 45/25

             Situps
             Burpees

No classes Monday

Fun Friday

Start with Birthday Burpees! Happy 25?? Birthday Amber but we did 31 just for kicks :)

Then 30 ground to overhead

The heart breaker :)

5 rounds
10 dumbell thrusters
5  Bear crawls (the very lucky 6:15 am and 9am crews did 20 walking lunges with dumbells)
50 Double Unders

 

OH YEAH someone joined the muscle up club today!!!
Congratulations BYRON!!!

"Colleen"
21-15-9

Wallball Shots
KB Swings
Mountain Climbers

 _________

Another interesting article on Shoulders

7 min AMRAP

7 Box jumps
7 Burpees

Darn nice burpees Cindy!!

______________

Newest Team Underground member:

Ireland Patricia Bruins

Congratulations Courtney and Jeremy!!!

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

 Miley just happy as can be

The time is here to find the fittest! Games open registration has began!

 

Watch Wayne's house being moved Oh yeah Badlands has a celebrity!

"Antibiotics used for meat and chicken production almost 4 times higher than antibiotics used to treat sick people"  Read more: The Meat industry...

Well Hello there Friday :)

10-1
OVHS
1-10
T2B

 Larry battling hard.. awesome job!

 Amber demonstrating a pretty good OVS :)

Jody rocking toes to bar!

___________

squat therapy:

30 Box Jumps
50 Deadlifts
30 Box jumps

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans,
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Last one checked off...yep Ashley is done!

A nice litttle chipper...

30 push ups
40 pull ups
50 kettle bell swings
60 situps
70 burpies (oh yeah)

 __________

Willy warming up the crew on the ladder:

CrossFit in the Rockies...

Scott and Mandy getting a better view of things...

...of course after a hard day of snow shoeing one needs to hydrate 

with coconut water and a little rum ;)

________

4 rounds

5 dips

10 front squats

20 wallballs ( 5 burpies penalty  if wall balls are broken)

Yeah Dominque made it!!

An interesting article on Gluten

6 rounds

5 power cleans
5 Shoulder Press, Push Press or Push Jerk
5 Burpies