General Warmup 550 run 500 row Mobility Session/Team Stretch Workout Specific Warmup ball slam/ kettlebell swing ladder Workout 5 rounds...

Intro to L-Pull ups

General Warmup 1000 meter warmup 4 x 20 pullovers Mobility Session/Team Stretch Workout Specific Warmup 5 x 5 of front...

Cindy-Like

General Warmup 1000 meter row Mobility Session/Team Stretch Workout Specific Warmup 5×5 of deadlift, up to 315 lbs (215 lbs)...

Open WOD’s

After talking with several members and the coaches, we have come up with our open WOD format.  We will be...

Dinner at Lulu’s Thursday night

Hey everyone, we will be doing a CrossFit VIM night out this Thursday at 7:30pm at Lulu’s in Louisville. See...

2 weeks, 2 days

The CrossFit Games Open is underway in just 16 days!  It’s going to be fun! General Warmup 1000 meter row...

Gymnastics tomorrow and open Monday!

Don’t forget Mei Ling’s gymnastics class tomorrow at noon followed by open gym at 12:30!  Also, we will have our...

Friday is here!

General Warmup 1000 meter row 4 x 20 pullovers Mobility Session/Team Stretch Hamstring PNFs Workout Specific Warmup kettlebell warmup 2...

21-15-9 with some burpees

This is the Event #3 WOD that our teams did at the Glenwood Springs competition.  I really like it in...