All Pro CrossFit’s Workout of the Day:
“Elizabeth”

21-15-9
Clean (135/95)
Ring Dips

All Pro CrossFit’s Workout of the Day:

3 rounds for max reps:
Row
SDHP
Sit ups
Walking lunges
Box Jumps (24/20)

All Pro CrossFit’s Workout of the Day:

5 rounds for time:
15 Ring/TRX Rows
15 Box Dips
15 Double Unders

A great rule of thumb to live by.

All Pro CrossFit’s Workout of the Day
Strength Day

The Bear Complex;
For max load.
5 rounds of 7 reps:
Power Clean
Front Squat
Push Press
Back Squat
Front Squat

Rest as needed
between rounds.

Don’t forget that today is our Potluck Lunch at 12:00pm!

We hope to see you there!

 

All Pro CrossFit’s Workout of the Day:
“Tumilson”

8 rounds for time:
Run 200m
11 Db burpee deadlifts
(50/30)

Today is Coach Mark’s birthday! He doesn’t know I posted this, so make sure and tell him happy birthday!

All Pro CrossFit’s Workout of the Day:
“Tabata This”

Tabata Db row
Tabata Sit ups
Tabata Push ups
Tabata squats
2 min rest between tabatas

 

It’s true!

All Pro CrossFit’s Workout of the Day:
“Helen”

3 rounds for time:
Run 400m
21 Kb Swings (50/35)
12 Pull ups

 

 

All Pro CrossFit’s Workout of the Day

5 rounds for time:

20 wall ball shots (20/15)
20 toes to bar

Dr. Ryan would like to promote his new location and help you to discover the benefits of chiropractic care by offering an introductory special through the month of August. Get your new patient consultation and first adjustment for only $25!  After the initial visit, treatments will be given at the regular rate of $40.

Give Dr. Ryan a call today to schedule an appointment so you can learn more about chiropractic and help your body achieve a state of optimal wellness.

(303)-842-3948

All Pro CrossFit’s Workout of the Day
“Tempo”

For time:
Run 800m
3 min rest
Row 800m
3 min rest
Run 800m
3 min rest
Row 800m

All Pro CrossFit’s Workout of the Day:

AMRAP in 15 minutes:
5 Deadlift (185/115)
5 Strict pull ups
15 Double unders

Hope everyone had a great weekend! Have a good Monday!

All Pro CrossFit’s Workout of the Day:

3 Rounds for Time
2/10 Turkish Get-Ups/Overhead Walking Lunges (35/25)
15 Weighted Sit-Ups (45/25)
10 Med Ball Cleans (20/15)
400m Run

As we’ve grown a lot in the past couple of weeks, some classes have gotten a little crowded. To help out, we’ve added 2 new classes!

Monday-Friday – NEW 10AM class!

Saturday – NEW 11AM class!

 

All Pro CrossFit’s Workout of the Day:
“Jackie”

For time:
1000m row
Thruster 45 lbs. (50 reps)
Pull ups (30 reps)

All Pro CrossFit’s Workout of the Day:

10-9-8-7-6-5-4-3-2-1
Box jump
Ring Dips

 

Happy 4th of July! Hope you and your families have a fun, safe day. Today’s WOD is going to be done “military style” as a July 4th tribute.

All Pro CrossFit’s Workout of the Day:

Max push ups in 2 min.
Max Sit ups in 2 min.
Max strict Pull ups
Tabata squat

**There will be no AFTERNOON classes today. Morning schedule will continue as normal.**

 

 

I printed this out and set it in the gym yesterday. Many people really liked the thoughts and it was popular among those who read it. Take a minute to read this and maybe save a copy for yourself. It is definitely an optimistic way to start the day!

All Pro CrossFit’s Workout of the Day:

AMRAP in 12 minutes:
15 Knees to Elbows
15 Kb. Swings (45/35)
15 Double Unders

Take a second to read this and appreciate all that we have. Hope you have a great week everyone!

All Pro’s Workout of the Day:

5 rounds for time:
8 Power cleans (115/85)
Run 300m

All Pro’s Workout of the Day:
“Fran”

21-15-9
Thruster (95/75)
Pull Ups

All Pro’s Workout of the Day:

5 rounds for time;

SAQ Course 2 X
Farmers Walk 50m (40/30)
25 Sit Ups
Row 150m
Farmers Walk 50m
15 Wall power steps

 

All Pro’s Workout of the Day:

AMRAP in 15 min;
10 Pistols
10 Double unders
10 Db Snatch

All Pro’s Workout of the Day:

For Time:
30 Burpees
Run 400m
25 Burpees
Run 400m
20 Burpees
Run 400m
15Burpees
Run 400m

 

All Pro’s Workout of the Day:
“CrossFit Total”

Back squat 1 rep
Shoulder press 1 rep
Deadlift 1 rep

 

 

All Pro’s Workout of the Day
“Fun with 4’s”

40 Kb Walking Lunges
400m Row
40 sec. Right side plank
40 Kb SDLHP
40 Double Unders
40 sec. Left side plank
40 Kb. Swings
400m Run
40 sec. Single-leg plank

 

 

 

All Pro’s Workout of the Day
“Cindy”

 

AMRAP in 20 minutes;
5 Pull ups
10 Push ups
15 Squats

 

Due to reasons beyoned our control,the website will be undergoing construction over the next few days  Thank you for your patience and cooperation.

 

Happy Saturday, everyone!

All Pro’s Workout of the Day:

4 Rounds for Time

20-15-10-5

Burpees

Run 400m

WOD at 10am, then open gym from 11:00-12:00. Have a good and safe weekend!

 

Check out our new Rage Cage bar system!

 

Today’s WOD might just help you “wake up”!

All Pro’s Workout of the Day

AMRAP in 15 minutes!

15 Kettle Bell Swings

100m Wall Sprints

5 Pull-Ups

Remember, we had our new Rage Cage system installed yesterday and we will get to try that out today! I’m looking forward to seeing you!