CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE

OUR WOD

Monday May 29

6:30-10 am*note extra gym time * “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of

Read More »

Saturday May 27

8-9 am We will be running Murph on Monday for an extended time; 6:30-10 am. For time, partition any way:Run 1 mile100 toes-to-bars Scale:800 m,

Read More »

Friday May 26

6:30-9 am For 30 minutes complete:3 squat cleans on the odd minutes10/13-calorie row on the even minutes ♀ 125 lb ♂ 185 lb Scale:For 20

Read More »

Wednesday May 24

6:30-9 am 5 rounds for max reps of:1/2 bodyweight shoulder pressesPull-ups Scale:5 rounds for max reps of:Empty barbell shoulder pressesRing rows

Read More »

Monday May 22

6:30-9 am 5 rounds for time of:10 deadliftsRun 200 meters15 push-ups ♀ 155 lb ♂ 225 lb Scale:4 rounds for time of:10 deadliftsRun 200 meters15

Read More »

Saturday May 20

8-9 am For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders ♀ 20-in box, 12-kg

Read More »

Friday May 19

6:30-9 am 20 minute EMOM2-4 movements of a skill you need to work. Cleans? Deadlifts? Push press? Jerk? Kipping pull-up? Muscle up?You pick it, Eric

Read More »

Wednesday May 17

4 rounds for time of:20 pull-ups40 push-ups60 squats OR 4 rounds for time of:20 handstand push-ups40 pull-ups60 single-leg squats, alternating legs Beginner Option:4 rounds for time of:10 jumping pull-ups20

Read More »

Saturday May 13

8-9 am 3 rounds for time of: 20 burpees21 dumbbell snatches12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the

Read More »

Friday May 5

6:30-9 am Every 3 minutes for 5 rounds complete:20 dumbbell walking lunges20 burpee box jumps ♀ 25-lb DBs, 20-in box♂ 35-lb DBs, 24-in box Scale:Every

Read More »

Wednesday y 3

6:30-9 am Strict Fran21-15-9 reps for time of:ThrustersStrict pull-ups ♀ 65 lb ♂ 95 lb Scale:For time:21 thrusters15 strict pull-ups15 thrusters12 strict pull-ups9 thrusters9 strict

Read More »

Wednesday April 26

6:30-9 am RocketComplete as many rounds as possible in 30 minutes of:1 minute of a monostructural movement (bike, box step, Jack)10 push-ups15 squats Scale:20 min,

Read More »

Monday April 24

6:30-9 am For time:Row 250 meters50 sit-upsRow 500 meters30 sit-upsRow 1,000 meters20 sit-ups Scale up: ghd sit-ups at reps above

Read More »

Saturday April 22

8-9 am 5 rounds 6 staggered stance rows to tactical press, alternating sides6 sprawl to deadlifts6 Snatch to windmillRest 60 seconds

Read More »

Friday April 21

6:30-9 am Muscle clean 1-1-1-1-1 reps (whoohoo L3!)Power clean 1-1-1-1-1 repsSquat clean 1-1-1-1-1 reps Scaling:Most athletes will be able to do this workout as prescribed.

Read More »

Monday April 17

6:30-9 am Complete as many rounds as possible in 12 minutes of:12 kettlebell swings12 kettlebell squats12 single-arm kettlebell push presses ♀8-kg KB♂ 12-kg KB Scale:

Read More »

Monday April 10

6:30-9 am Complete as many rounds as possible in 10 minutes of:5 handstand push-ups3 rope ascent, lying to standing Scale:Complete as many rounds as possible

Read More »

Friday April 7

6:30-9 am 4 rounds for time of:15 box jumpsRun 400 m ♀ 24-in box ♂ 30-in box Scale:3 rounds for time of:15 box step-upsRun 400

Read More »

Monday April 3

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 jumping pull-ups10 GHD sit-ups10 sit-ups1-minute plank hold Scale:Complete as many rounds as possible

Read More »

Saturday April 1

8-9 am 5 rounds for time of:250-m row, sub 0:57♀/0:50♂100 unbroken single-unders If the row takes longer than 0:57/0:50, or if you trip up on

Read More »

Friday March 31

50-40-30-20-10 reps for time of:Push-upsHandstand (seconds) Beginner Option:30-20-10 reps for time of:Assisted push-upsPlank hold (seconds)

Read More »

Wednesday March 29

6:30-9 am 5 rounds for time of:15 kipping L pull-ups30 single-leg squats Scale:4 rounds for time of:5 eccentric (negative) pull-ups20 box step-ups

Read More »

Monday March 27

6:30-9 am Linda – scaled 10-9-8-7-6-5-4-3-2-1 reps for time of:1¼-bodyweight deadlifts¾-bodyweight bench presses½-bodyweight cleans Scale:8-7-6-5-4-3-2-1 reps for time of:¾-bodyweight deadlifts½-bodyweight bench presses⅓-bodyweight cleans

Read More »

Saturday March 25

8-9 am Jack Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box jumps ♀ 65-lb presses, 16-kg swings, 20-in

Read More »

Wednesday 22

6:30-9 am 3 rounds for time of:60-second handstand hold60-second L-sit800-m run Scale:3 rounds for time of:60-second plank hold60-second L-sit drill: seated leg raises400-m run

Read More »

Monday March 20

6:30-9 am 21-15-9 reps for time of: Push jerksChest-to-bar pull-ups ♀105 lb ♂155 lb Scale: push press, weight, regular pull-ups or ring rows

Read More »

Saturday March 18

8-9 am Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans7 toes-to-bars ♀ 14-lb ball ♂ 20-lb ball Scale:Complete as many rounds

Read More »

Wednesday March 15

6:30-9 am 4 rounds for time of:400-m run30 push presses20 jumping chest-to-bar pull-ups ♀ 45 lb ♂ 65 lb Scale:4 rounds for time of:200-m run20

Read More »

Monday March 13

6:30-9 am 5 rounds for time of:10 dumbbell thrusters100-yard farmers carry ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:10 dumbbell thrusters100-yard farmers

Read More »

Saturday March 11

8-9 am Complete as many rounds as possible in 20 minutes of:2 assisted muscle-ups4 assisted handstand push-ups8 kettlebell swings ♀ 1-pood kettlebell♂ 1.5-pood kettlebell Scale:Complete

Read More »

Wednesday March 8

6:30-9 am For time:35-cal. Row20 clean and jerks35-cal. Row ♀ 95 lb ♂ 135 lb Scale:For time:20-cal. Row20 clean and jerks20-cal. Row ♀ 35 lb

Read More »

Monday March 6

6:30-9 am Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there.Otherwise:Complete as many rounds as

Read More »

Saturday March 4

8-9 am Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks50 single-unders15 snatches (weight 1)5 scaled wall

Read More »

Monday February 27

6:30-9 am It’s two peoples birthday today! I rolled the dice and came up with two completely random numbers… 58 Squats55 Sit ups58 Pull ups55

Read More »

Friday February 17

6:30-9 am Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-unders ♀ 85 lb ♂ 125 lb Scale:Complete

Read More »

Friday February 10

6:30-9 am Complete as many rounds as possible in 12 minutes of:7 assisted muscle-upsRow 20 calories Scale:Complete as many rounds as possible in 12 minutes

Read More »

Wednesday February 8

6:30-9 am For time:100 double-unders15 thrusters50 double-unders15 thrusters100 double-unders ♀ 95 lb ♂ 135 lb Scale:For time:200 single-unders15 thrusters100 single-unders15 thrusters200 single-unders ♀ 45 lb

Read More »

Monday February 6

6:30-9 am Snatch3-3-2-2-2-1-1 reps Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. If you have a

Read More »

Saturday February 4

8-9 am CindyComplete as many rounds as possible in 20 minutes of: 5 pull-ups10 push-ups15 squats Scale:Complete as many rounds as possible in 12 minutes

Read More »

Friday February 3

6:30-9 am Complete as many rounds as possible in 12 minutes of:50-ft handstand walk15 GHD sit-ups Scale:Complete as many rounds as possible in 12 minutes

Read More »

Wednesday February 1

6:30-9 am For time:4 rounds of:1 straight leg rope up/downs, 15 ft10 burpeesThen, 3 rounds of:1 rope up/down using legs, 15 ft10 burpees Scale:7 rounds

Read More »

Friday January 27

6:30-9 am ‘Kelly’4 rounds for time of:Run 400 meters30 box jumps30 wall-ball shots ♀ 20-in box, 14-lb ball♂ 24-in box, 20-lb ball Scale:3 rounds for

Read More »

Wednesday January 25

For max reps at each station:Tabata dumbbell shoulder pressesTabata jumping lungesTabata jumping ring dipsTabata walking lungesTabata dumbbell push presses ♀ 15-lb DBs♂ 25-lb DBs Scale:For max reps at

Read More »

Monday January 16

6:30-9 am Five 2-minute rounds of: 10 burpees200-m sprintMax-rep burpees Rest 3 minutes between rounds. Scale: Four 2-minute rounds of:5 burpees200-m sprintMax-rep burpees Rest 3

Read More »

Saturday January 14

8-9 am For time:2-minute handstand hold100 squats25-meter handstand walk100 squats20 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and

Read More »

Friday January 13

6:30-9 am Rut roh…. Don’t look at the date! Complete as many rounds as possible in 5 minutes of:3 deadlifts7 push presses ♀ 125-lb deadlift,

Read More »

Wednesday January 11

6:30-9 am 42-30-18 reps for time of: Row caloriesDumbbell box step-ups ♀ Two 20-lb DBs, 20-in box♂ Two 35-lb DBs, 20-in box Scale:30-18-12 reps for

Read More »

Monday January 9

6:30-9 am Pull-up ladderRest 5 minutes1/2 bodyweight overhead squat ladder Scale:Ring row ladderRest 5 minutesEmpty barbell overhead squat ladder

Read More »

Saturday January 7

8-9 am ‘Michael’ scaled 3 rounds for time of:Run 800 meters35 back extensions35 sit-ups Scale:3 rounds for time of:Jog 400 meters25 PVC pipe good mornings25

Read More »

Wednesday January 4

6:30-9 am Complete as many rounds as possible in 15 minutes of:6 pull-ups6 dumbbell rows6 dumbbell Turkish get-ups8 ring push-ups ♀ 20-lb TGU ♂ 30-lb

Read More »

Monday January 2

6:30-9 am The beginning of a New Year always needs…burpees! 9-6-3 reps for time of:SnatchesBurpee box jump-overs ♀ 24-in box, 115 lb♂ 30-in box, 155

Read More »

Saturday December 31

8-9 am End the year with a focus on next year! Partner wodWork together to complete31 reps each:Battle rope pulsesLungesPull-upsPush-upsSit-upsHip ExtensionsSquatsSingle undersKettlebell swingsKettlebell cleansWall ballsBurpeesThenWork

Read More »

Monday December 26

6:30-9 am ‘Elizabeth’ scaled15-12-9 reps for time of:Squat cleansRing dips ♀ 75 lb ♂ 115 lb Scale:15-12-9 reps for time of:Squat cleansPush-ups ♀ 55 lb

Read More »

Saturday December 24

8-9 am You have two options this morning!1- a flushing/recovery wod for those that did yesterdays ‘12 barbells of Christmas’2- for those that couldn’t come

Read More »

Friday December 23

Like the song and the original “12 Days of Christmas” WOD complete each exercise in ascending order then work back down to 1, adding one

Read More »

Monday December 19

6:30-9 am 5 rounds for time of:15 dumbbell hang power cleans10 dumbbell push presses5 rope climb up/downs ♀ 25-lb DBs ♂ 35-lb DBs Beginner Option:3

Read More »

Monday December 12

6:30-9 am Complete as many rounds as possible in 20 minutes of:7 strict knees-to-elbows2 wall walks Scale:Complete as many rounds as possible in 15 minutes

Read More »

Friday December 9

6:30-9 am 5 rounds for time of:50-ft dumbbell front-rack lunge20 pull-ups ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:50-ft dumbbell front-rack lunge15

Read More »

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class
$40 Per Week

OUR Information:

Location:

1755 Hwy 66, Estes Park, CO 80517

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.