Warm Up – 6 Mins E-W Warm Up High Skips Side Shuffle Open Gate/Close Gate Shuffle Butt Kickers w/ stutter step Hip Development – 6 Mins 6 Min AMRAP (for quality) 30 Glute Bridges (w/band if possible) 15 Hip Hikers per side 15 Rotational Lunges per side Metcon – 18 Mins 18 Min EMOM Min

The Rocky Mountain Throwdown – the battle before the war. Registration is still open so get with a partner and get signed up! If you need a partner post up in the closed group on FB or ask a coach. Warm Up: 6 Mins Partner Row Warm Up 3 Rounds: Alternate rowing 200/175 M at

Warm Up – 6 Mins 400m Run 15 Air Squats 10 / Side Fire Hydrants 30 sec Samson Stretch (per side) Shoulder Development – 5 Mins 5 Min Circuit (for quality) 8 Banded T’s/I’s/Y’s 8 per side FrontàOH raise w/ 2.5-5lb plates (with static hold) 8 Lying Prone Y Raises Metcon – 15 Min Cap

August 2018 Athlete of the Month

$500 Gift Card to Colorado-owned equipment company REP Fitness! RX Sponsor Lucas Richmond at Farmers Insurance has once again sponsored this year’s Gym/Box Athlete Challenge! The gym with the most athletes competing at Project Uplift 4.0 will receive this $500 gift card! 🏋🏼‍♀️💵 Currently we have three local gyms tied!!! @crossfitevolve @crossfitdnr @crossfit_miramont all have

Warm Up – 6 Mins 2 Rounds: 15 Plate Thrusters 15 Cat Cows 20 sec Hollow Body Hold Core – 4 Mins ½ Rotating Tabata (20/10) Prone MB Pull Through Leg Raises Metcon – 16 Min Cap 10 Rounds for Time: 3 Ring Dips 6 Wall balls 9 V-Ups