CIA CrossFit Kettlebells: www.CIAcrossFit.com
Centennial & Aurora, Colorado
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CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ February 8, 2010

Welcome BACK! Session starts today!!!!!

Get back on it GANG!!!! If you need more motivation and a challenging group to compete with, GET IN HERE!!!!   CIA CrossFit - Colorado


Todays Challenge is Filthy Fifty CIA Style

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps with 35# plate OH
50 Knees to elbows hanging from bar
50 Push press, 45 pounds
50 Back extensions 2 4-6# pilates ball
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

ENJOY!!!!

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CIA CrossFit ~ Crossfitting Colorado one Athlete at a time! ~ February 3, 2010

Wednesday ~ 2/3/10

Last chance this week for a class.
Kevin will be holding a CrossFit Class Saturday @ 8:00 a.m. 
Evals / Nutrition Seminar / New Trainee Orientation Sunday!

Monday ~ BUCK UP for the next 4-Week Session!!!!!



Today:
warmup ~
10 Med Ball Clean and Press
20 Groiners
10 Air Squat Jumps

Repeat x2

WOD:
5 Rounds

20 Walking Swings
10 Squat Cleans
5 Tire Flip Burpees


ENJOY!


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Crossfitting Colorado one Athlete at a time! ~ February 2, 2010

AHHHHH, 
Yesterday, tested for the Denver Fire Department! We shall see what transpires...
Yesterday, former employee decided to hack in and delete our entire CIA CrossFit Facebook account.... Pretty stellar I must say!
Pressing charges... you don't mess with the CIA!

Oh well...
We are back up, so get in there and get linked into us!

EXTRA WORKOUT DAY this week:
Tuesday ~ 2-2-2010

Challenge your friends:
50 Wall Ball (winner rests all others 1 burpee)
40 Double Unders (winner rests all others 2 burpees)
30 KB Snatches (winner rests all others 3 burpees)
20 Pistols (winner rests all others 4 burpees)
10 Box Jumps (winner rests all others 5 burpees)
60 Knuckle to Toe Sit ups with Ab Mat (winner rests all others 6 burpees)


REPEAT!
ENJOY!


NOTE:   DOing ANOTHER EXTRA WORKOUT WEDNESDAY @  7:00 and 9:00 a.m.

Colas

 

Mmmm, sugar!! If you have 10 mins, Here's a link that Erinn sent over that has some interesting info about the Hazards of Sugar and may make you think twice the next time you go into the soda aisle!! This is part 1 of a 9 part series

http://www.youtube.com/watch?v=WjxyjcvW7RE&feature=related

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Crossfitting Colorado one Athlete at a time! ~ January 29, 2010

Friday ~ January 29, 2010

Almost the end of the 1st month!  GREAT MONTH!!!!
Yesterday was a REST DAY!
Class Saturday @ 8:00 a.m.
Evals before and after.

OFF All NEXT Week, except for class Tuesday a.m. 5:30 / 7:00 / 9:00


Today:
AFAP
Row 1000m
40 DU's
21 High Swings (24kg/16kg)

Row 750 m
40 DU's
30 Box Jumps (24"/20")
30 Wall Ball (20#/12#)

Row 500 m
20 Pull-ups
30 Push-ups
40 V-ups
50 Air Squats

ENJOY!

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Crossfitting Colorado one Athlete at a time! ~ January 27, 2010

WOD:

20 Walking Lunges with Med Ball OH
20 Push-ups
10 Vertical Jump Attempts - Max Height
Sprint Flight of stairs
15 V-ups
25 yds - Renegade Row Bear Crawl

Repeat 3x's


ENJOY!

NOTE:  This is the last week of this Session!  
              We will hold class this Saturday @ 8:00 a.m.
              We will be off all NEXT WEEK with the EXCEPTION of TUESDAY a.m.     5:30 / 7:00 / 9:00 a.m.  $15 Drop in Rate!




Under the Hill... Through the Tires and Lunging to Grandmother's House they go.... 
and a few more fun torture items of fitness mixed in.
                          

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Crossfitting Colorado one Athlete at a time! ~ January 26, 2010

Tuesday ~ 1/26/10

Life is full of surprises!  Take each one and absorb it for what it is worth... Appreciate the Good and discard the not so enlightening... 


WOD:
50 Wall Ball
250 Row
50 Swings
250 Row
50 Single Leg Step Up and Press
250 Row
50 Donkey Kicks
250 Row
50 Alternating Cleans
250 Row

ENJOY!



Nice Job Kathleen!

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Fitness Colorado one Athlete at a time! ~ January 22, 2010

Satuday Class was ANOTHER AMAZING DAY ~ as usual!!!!  
If you were there, you know what I am talking about!  WOW!

Sunday ~ Rest and Recover for the last week of this training session....


Monday ~ 1/25/10

Partners
1 then the other:

  Ball Slams  /  Suitcase Squats down the floor
  Rollbacks (no wt assist)  /  Lunge w/1 arm press (same as front leg = press)

2 times through


Barrel Crawl each - then wall sit recovery minute

1 then the other:
   Straight arm walk with KB down - 2 burpees - straight arm walk back  /  Double Cleans


Ab work...


MILE HIGH KIDS SPORTS 
(kids 3-9) is taking early registration until January 31st with Early Bird Discount of 15%
Get Registered NOW:  http://www.MileHighKidsSports.com

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Crossfitting Colorado one Athlete at a time! ~ January 23, 2010

Saturday ~ 1/23/10

REST DAY TODAY!
And Boy do We Need it!

ENJOY!
Do something Fun!

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Crossfitting Colorado one Athlete at a time! ~ January 22, 2010

Getting through the first week of the 30-60-90 Day Challenge.
STAY OFF THE SUGAR GANG!!!!  SUGAR BAD!!!!  It is a drug.... DRUGS BAD!!!


Friday ~ 1/22/10

warmup:  1minute each 2 rounds

       Row
       Lunge with Wt over head or with side rotations
       KB Rollbacks



WOD:  5 Rounds for Time

       20 Heavy Walking Swings
       50 mtr D-Ball Chuck and Hurl!
       20 Renegade Rows


As always go as heavy as you can without sacrificing form!

ENJOY!


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Crossfitting Colorado! ~ January 21, 2010

Thurrrrrrrsday ~  1/21/10


warmup:
1 minute stepping up and down box AFAP to warm up.
Then 4 rounds:
   10 Box Jumps
   10 Double Unders
   10 Heavy Swings



WOD:
50 Double Clean Squats
50 Ring Push-ups
50 Turkish Getup Sit-ups
1000 m Row

then:
25 Double Clean Squats
25 Ring Push-ups
25 Turkish Getup Sit-ups
500 m Row

ENJOY!

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