Workouts and Records

Most Recent Benchmark:
05.10.17 on May 10, 2017 (1602 days ago)
.09.20.13 (Time)
PRE-WOD:

3 ROUNDS:

10 JUMPING SQUATS
10 PULL UPS
10 TOES 2 BAR

WOD:

10 BOX JUMP OVERS
15 PUSH PRESS 115/75
20 FRONT SQUATS 115/75
400 M RUN
20 FRONT SQUATS
15 PUSH PRESS
10 BOX JUMP OVERS

EXTRA:

2 K ROW FOR TIME.

100 BURPEES WITH A 6 INCH JUMP FOR TIME.
0% 0%
Programmed: Fri,Sep20,2013
.10.08.17 (Time)
Open gym from 10 - 12:30
0% 0%
Programmed: Sun,Oct8,2017
0.06.21 (Time)
20 minute time cap

50 Pull Ups
75 Snatches
100 Cals.

Break this up any way you like.
100% 0%
Programmed: Fri,Aug6,2021
00.16.21 (Time)
10 Rounds

5 Power cleans
5 Pull ups
5 Push ups
5 Cals
100% 0%
Programmed: Thu,Sep16,2021
01.01.13 (Time)
HAPPY NEW YEAR!!!!!!!

WE ARE CLOSED TODAY BUT FOR YOU HOME WOD JUNKIES HERE YOU GO.

6 ROUNDS:

10 BURPEES
20 JUMPING SQUATS
10 HANDSTAND PUSH UPS
20 HR PUSH UPS
0% 0%
Programmed: Tue,Jan1,2013
01.01.14 (Time)
OPEN GYM FROM 8:30AM TO 10:30AM ONLY.  NORMAL HOURS START AGAIN ON THURSDAY.


HAPPY NEW YEAR!!!!
0% 0%
Programmed: Wed,Jan1,2014
01.01.15 (Time)
HAPPY NEW YEAR!!!

CLOSED TODAY BUT WE'LL BE BACK TOMORROW.
0% 0%
Programmed: Thu,Jan1,2015
01.01.16 (Time)
HAPPY NEW YEAR CFSA!  

2015 WAS REALLY GOOD TO US AND WATCH OUT BECAUSE 2016 WILL BE EVEN BETTER.

TODAY WE ARE CLOSED BUT WE WILL BE BACK ON SATURDAY.
0% 0%
Programmed: Fri,Jan1,2016
01.01.17 (Time)
Happy New Year everyone!

The gym is closed today.
0% 0%
Programmed: Sun,Jan1,2017
01.01.18 (Time)
Closed today and tomorrow.

Happy New Year!!!!
0% 0%
Programmed: Mon,Jan1,2018
01.01.19 (Time)
OPEN GYM TODAY FROM 10 Until 12.
0% 0%
Programmed: Tue,Jan1,2019
01.02.13 (Reps-Rx2)
**NORMAL HOURS**

5 MINUTE AMRAP:

RX1-135/95 RX2-95/65

5 DEADLIFTS
5 POWER CLEAN
5 THRUSTERS

5 MINUTE AMRAP:

5 BURPEES
5 PULL UPS
5 MED BALL CLEANS

5 MINUTE AMRAP:

10 WALL BALL
10 BOX JUMPS


EXTRA:

100 DOUBLE UNDERS
40 PISTOLS
30 HANDSTAND PUSH UPS
0% 0%
Programmed: Wed,Jan2,2013
01.02.14 (Time)
PRE-WOD:

5 ROUNDS:

10 DOUBLE UNDERS
10 HR PUSH UPS

WOD:

50 DOUBLE UNDERS

5 ROUNDS:

10 THRUSTERS 95/65
10 PULL UPS

50 DOUBLE UNDERS

EXTRA:

5 ROUNDS:

15 TOES 2 BAR
REST 60 SECONDS

3 ROUNDS:

50 WALL BALL
REST 60 SECONDS
0% 0%
Programmed: Thu,Jan2,2014
01.02.15 (Rounds)
WARM UP:

1K ROW

WOD:

15 MINUTE AMRAP:

2 BURPEE MUSCLE UPS OR 5 BURPEE PULL UPS
4 HANDSTAND PUSH UPS
6 CLEAN & JERKS 135/95

CONDITIONING:

3 ROUNDS:

30 CAL ROW
30 DOUBLE UNDERS
15 KETTLE BELL SWINGS 55/35

OLY:

12 MINUTES TO FIND YOUR HEAVIEST CLEAN.
100% 0%
Programmed: Fri,Jan2,2015
01.02.16 (Time)
TEAM WOD:

TEAM SPALDO IS BACK. COME IN TO SEE WHAT THEY HAVE PLANNED
0% 0%
Programmed: Sat,Jan2,2016
01.02.17 (Time)
Gym's closed today
0% 0%
Programmed: Mon,Jan2,2017
01.02.18 (Time)
Closed today but back to work tomorrow.
0% 0%
Programmed: Tue,Jan2,2018
01.02.19 (Rounds)
Mobility

Warm Up:

10 Front Rack KB Squats
20 Double Unders
20 Wall Ball

WOD:

15 Minute AMRAP

10 Hang Squat Cleans 95/65
10 Pull Ups
10 Dumbbell Snatches 50/35

Rest as Needed

500m Row Sprint.
100% 0%
Programmed: Wed,Jan2,2019
01.02.20 (Time)
Warm Up:
20 Cal Ski

Mobility:
Hips/Shoulders

WOD:

Buy In
100 Hollow Rock
100 Russian Twists 25/15

5 Rounds

9 Thrusters 95/65
10 Pull Ups
20 Double Unders
0% 0%
Programmed: Thu,Jan2,2020
01.03.13 (Time)
21.15.9

SQUAT SNATCH 95/65
PULL UP

9.15.21

HR PUSH UPS
MED BALL CLEANS

EXTRA:

5 ROUNDS:

200 METER ROW
20 DOUBLE UNDERS
10 BURPEES

5 ROUNDS:

5 MUSCLE UPS
10 PISTOLS
0% 0%
Programmed: Thu,Jan3,2013
720.933.3283
16312 E. Quincy Ave.
Aurora, CO 80015 (view larger map)