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Thursday January 6th, 2014


Thursday January 6th, 2014

New t-shirts 
You can BUY a new t-shirt at our new online store.  We have red and black Men’s and Ladies t-shirts, all different sizes – grab one today for $28!  

Rowing Posture To Minimize Back Pain 

Rowing is just like lifting, if you keep your back strait you’re much less likely to get back pain.  Rounding your back under load whether squatting, deadlifting or rowing, you’re bound to get hurt eventually.

The solution is to sit tall and try to get a “neutral spine”.

Prior to your pull be sure to keep you heels down and not to round forward (reaching with your back) to get more distance to pull through.  Sit tall and only rock forward as far as you can with a strait back.

If you have trouble keeping a neutral spine you may need to work on your hip mobility.  Think groin, hamstrings and t-spine extension. is an excellent source for mobility!  If you’re a serious CrossFit athlete you should be watching it at least 3 days a week.

Workout of the Day
A. Front squat 65% of 1rm 5-6 reps; rest as needed x 4 sets

“Death by Thruster”

With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

1k Meter Row

Post your scores to the Whiteboard.


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