The Billy Face

Billy has focus. He is Teachable...even at 39;) He is tenacious. He respects everyone around him and responds to quality. He has brought his beautiful daughters up to be the same way. They also CrossFit. So does his lovely, incredibly smart and talented wife, Amy who is an MD. These are the types of people who commit to CrossFit as a lifestyle. They overcome obstacles, injuries and weak points and continue to get stronger, more flexible, more athletic. Imagine those who say that CrossFit is crazy- well billy does look a little crazy in this shot! Yeah, Billy...get full ROM!

Warm Up: DYMO

WOD

Deadlift

3-3-3-3-3

STRENGTH/SKILL

Bench Press

3-3-3-3-3

Mobility: Foam Roller

FLAG FOOTBALL

Jeff Wilson (2) would like to gather some lads together and play some Fball. Check it out here if youwant to join him and a few others and light up the field this Spring. Don't hesitate if you're serious because the roster will fill faster than expected. 

https://online.activenetwork.com/GJParksAndRec/Activities/ActivitiesAdvSearch.asp?SectionId=76&BasicSearch=True

SATURDAY CLASSES

As of March 19th, we will be hosting a large Saturday 9 am class called "SHARE THE PAIN"- every Saturday. This will cancel out the 10 o `clock foundations class and push the 9/10 together.

"SHARE THE PAIN" classes are free for friends to try. WE welcome new people and veterans both as we get together as one unit and perform a Benchmark WOD every time. It will also give us ample time to prepare for THE OPEN which starts at 11am. Let's bring our friends in, eh?

Dark Horse

 Truly, we cannot call Isaac a "Dark Horse" in any way other than the color of his skin. He is well known for his absolute domination in almost every WOD. Most of us can see his dedication to excellence and patient approach to earning strength while also improving dexterity and mobility.

He is not a dark horse, but rather a champion poised to win. You might want to get your tickets to the CF Games now, as Isaac Toomer will most likely be staged with the baddest dogs in the pin..the BIG, BAD, BIG DOG PIN.

Warm Up: PVC/BERG

WOD

21, 15, 9 reps of:

SDHP (95/65)

Overhead Squats (95/65)

STRENGTH/ SKILL

Pistol/Single leg squat

"Skill Work"

-Pistol on box

-Pistol holding bar

-Pistol holding band

*Spend 15-20 minutes working on different variations of Pistol Squats

Better off Ed

I know Ed Red has made the site a few times and we want to be inspired by a different, prettier face, but this shot is just cool. Plus, the boy just keeps kickin ass! So what...are we ignore THAT to throw up a pic we don't have? Yea..you get the point. Anyway, Ed and Dee (backwards as it is) are here to prove their goals true, and show themselves- before anyone else- that hard work pays dividends. Maybe we can learn a thing or two.

Warm Up: CF/BW

WOD

"I Hate Tabata"

Toe to Bar

Push Press

Double Under

Wall Ball

Ball Slam

*8 rounds of tabata interval followed by one minute rest.

Score is total reps completed.

STRENGTH/SKILL

Extra Mobility work: Coaches choice

Mobility: Dynamic Stretch

SATURDAY 5th: DEFENDER SERIES

There are a total of 6 classes. Each one gets you more bad ass. You will learn how to defend yourself and your family. You will learn about a predators intention, laws and boundaries, awareness of situations, escape, battle  hand to hand, battle with weapons, and worse case scenarios. To sign up, simply call Adam Winch and confirm times and cost. $199 for non CFR members and $99 for members.  Adam (Nasty) Winch- 970-986-0744

Double Trouble

These two are the top CFR male and female athletes for a reason. They breed championship qualities in others by leading the way. Hard work makes up for sketchy genetics in some instances, but when you have both... things get nuts. Watch as Sam and Natalie as they collect a team of mad dogs that will crush it at Crossfit Regionals. Anyone is subject to make the team- just get strong, work on your weaknesses, and show up big. They truth will come out in The Open.
* Starting March 14- 4:30 classes will have a "Team Spin" which will strengthen our affiliate team and make class more fun for those that love Team WODS. Stay tuned for more on this change up- you guys will love it.

Warm up: DYMO

WOD

12 Minute AMRAP

12 Squat Clean (95/65)

24 Abmat Sit Ups

*No one goes up! Just go fast!

STRENGTH/SKILL

Shoulder Press

5-5-5-5

Mobility: Foam Roller

WHO'S IN OUR REGION? Hint: Our competitors;) CF SCOTTSDALE

Great ideas in the above video link. Let discuss on this post what you think about opening it up to different divisions on top of RX'D, such as SCALED and MASTERS . I'd like to hear your thoughts?
LADIES GET READY: WOMEN OF THE 2010 GAMES 

She 's Huff Enough

She is woman. She has come so far...great form, strength is rising, awarness of movement, confident attitude. Dawn Huff is graduating herself...evolving if you will. We love her dedication and hard work. Keep it up Ecofly!

Warm Up: DYMO

WOD

"Diane"

21,15,9

Deadlift (225/155)

HSPU

STRENGTH/SKILL

GHD Sit Ups

3 x 20

Mobility: Foam Roller

GET STRONG SOON

You gotta love Paulie. He is an avid kick boxer and martial artist, an east coast pit bull that loves to pay cash for everything and Crossfits with everything hes got. Anyone feels good when they have this guy wodding next to them because they know he's going to give it all he's got and cheer for you at the same time. Catch him at lunch time for a good east coast accent complimenting a wise crack right before a WOD.

Warm Up: PVC/BERG

WOD

"Helen"

3 Rounds for time of:

400 Meter Run

21 KB Swings (53/35)

12 Pull Ups

STRENGTH/SKILL

Squat Clean

3-3-3-3

Mobility: Trigger Point

Excellent Punch

This looks like an old vintage shot of Billy getting hammered on punch. The real truth is that the Goat  got thumped by a heartless WOD. After chilling out on the side-line to recover for a few minutes, he jumped up and said "Man, I hate that move...I'll see ya tonight. I have to do that one again and get strong so it doesn't suck as bad next time." Is this a sick joke? Is crossfit a lunatic obsession? Are we a cult that practices unsafe overload and encourages grainless, calcium deprived diets with 2-a-days and no rest between? For the average person, excellence is a mystery and often seen as something insane, and overzealous. Don't be that person...average, I mean. Billy wouldn't like your company very much, and neither would anyone else that's practicing excellence. Sorry.

Warm Up: CF/BW

WOD

10 Rounds

1 minute burpees

30 seconds rest

1 minute box jumps

30 seconds rest

STRENGTH/SKILL

Extra Mobility- Coaches choice of activity

Mobility: Dynamic Stretch