Today we honor a local Hero. Lt. Blake Woockman of the Air Force lived in Northern Colorado and served in Wyoming. Woockman passed away at the age of 26 due to complications with a lung infection after being transported to another hospital where he was supposed to receive a transplant. Blake served with the 321st

Our Annual Halloween Workout is Just Around the Corner! Keep Your Calendars Open For Saturday October 21st. Warm Up: 5 Min Limit 2 Rounds 10 Goblet Squats 10 Broad Jumps 200 M Row Mobility & Set Up: During Strength Glute / Hamstring Roll on box lax ball Hip Flexor Roll w/ KB Strength: 10 Mins

We lost an irreplaceable member of our this Friday. RIP Oscar. Thank you for the last 12 years of affection and joy! Warm Up:  5 Mins 2 Rounds 25′ Spiderman Walks 25′ Inchworms 25′ Duck walks 10 PVC OHS Mobility: During Strength OH Mobility – Roll Post. Shoulder, Roll Triceps, Roll Upper Traps etc. Strength: 20

Partner Metcon: 200 M Run – together 20 Burpee Box Jumps (30/24) – Split 200 M Run 20 Front Squats (155/105) 200 M Run 20 Bar Muscle Ups or 40 C2B 200 M Run 20 Power Cleans (155/105) 200 M Run *Split all reps and 1 person works at a time excluding the running*

Tomorrow Saturday the 23rd, our Knappsdottir team will be competing at CrossFit Eminence in Thornton. We will post heat times on Facebook. Good luck ladies! Warm Up:  5 Mins Medball Hot Potato Mobility: 6 Mins Roll Triceps 90 sec/side Roll Lat 90 sec/side Barbell Technique & Complex Review: 1 Full Set (3 Reps) of the

Marie, Cass and Annie are a team of Knappsdottirs competing in the Girls Gone Rx competition at Elitches this Saturday!! Girls Gone Rx raises money for the organization called Bright Pink (@bebrightpink) benefitting research and early detection. As a part of the Knappsdottirs competition, they get a score for how much money is raised by