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

Coach Marie is returning from France today! She will be back to coaching this Wednesday at 5:20. Warm Up: 6 Mins Simon Says Core (add in Burpees/Squats) Strength: 15 Mins 3 Rounds Not For Time 12 Single Arm DB Curls (switch after all 12 reps are completed on one side) 10 Reverse Grip Bent Over

Warm Up – 6 Mins 500m Row or .7mile bike -then- 3 Rounds 10 Banded High Pulls 10 light KBS 10 Step Ups (total) Interval – 6 Mins 3x30sec Assault Bike Sprint 2min Rest between Rounds Metcon – 15 Min Cap 21-15-9 Box Jump Overs KB Swings KB Sumo DL High Pull