• Shane's Gym

      3875 Vicksburg Terrace
      Colorado Springs, CO 80917
      Phone: (719) 330-3583
      Email Us
  • Crossfit Journal

      Updated daily, the CrossFit Journal is a multimedia fitness encyclopedia that can help you improve your performance as an athlete or trainer.

      To help you get started, CrossFit is providing a FREE overview article from the CrossFit Journal (PDF format) titled "What is Fitness."
  • Archives

Thursday 6/22/17

My life motto is ‘Do my best, so that I can’t blame myself for anything.’ Magdalena Neuner

3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees

Post time to comments.

Related content:
CrossFit WOD 170622 With James Hobart
The Power Snatch
The Burpee

Wednesday 6/21/17

The greatest way to live with honor in this world is to be what we pretend to be.” – Socrates

5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups

Post time to comments.

Compare to 070602.

Related content:
CrossFit WOD 170621 With James Hobart
Pat Sherwood and John Brown Do CrossFit WOD 070602
The Wall Ball
The Kipping Pull-up

Tuesday 6/20/17

Very few people can afford to be poor.” – George Bernard Shaw

Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps

Post Tabata score and dip loads to comments.

Related content:
CrossFit WOD 170620 With James Hobart
Applications of the Support on Rings

Monday 6/19/17

It is a wise father that knows his own child.” – William Shakespeare

3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders
Run 400 meters

Post time to comments.

Related content:
CrossFit WOD 170618 With James Hobart
The Kettlebell Swing

Sunday 6/18/17

From each according to his abilities, to each according to his needs. Karl Marx

Rest Day

One-month sugar detox: A nutritionist explains how and why,” CNN.com.

Post thoughts to comments.

Saturday 6/17/17

Success is a science; if you have the conditions, you get the result.” – Oscar Wilde

Rest Day

Conflicts of interest in health care journalism. Who’s watching the watchdogs? We are. Part 1 of 3,” Health News Review.

Post thoughts to comments.

Friday 6/16/17

Love all, trust a few, do wrong to none.” – William Shakespeare


Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

Post rounds completed to comments.

Related content:
CrossFit WOD 170616 With Rory McKernan
The Deadlift
The Wall Ball
The Burpee

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Posted on June 15th, 2017 by Shane | No Comments »

Thursday 6/15/17

If you want to conquer fear, don’t sit home and think about it. Go out and get busy.” – Dale Carnegie

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 170205.

Related content:
CrossFit WOD 170609 With James Hobart
The Back Squat

Wednesday 6/14/17

Success is getting what you want. Happiness is wanting what you get.” – Dale Carnegie

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Post reps for each set to comments. If you did yesterday’s workout, do dumbbell cleans in place of the snatches.

Compare to 140407.

Related content:
CrossFit WOD 170614 With James Hobart
The Double-Under
The Dumbbell Power Snatch

Tuesday 6/13/17

All things are only transitory.” – Johann Wolfgang von Goethe

Tabata Tuesday

Dumbbell snatch 60/45#
Airbike for calories
Wall ball shots 20/14#
Strict pull-ups

Perform eight intervals at each exercise of 20 seconds of work followed by 10 seconds of rest. There is a one-minute rest between exercises. This is a low score tabata.

Monday 6/12/17

No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.” – Heraclitus

4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-ups

Post time to comments.

Compare to 150924.

Related content:
CrossFit WOD 170612 With James Hobart
The Front Squat
The Push Press
The GHD Sit-up


Sunday 6/11/17

A good traveler has no fixed plans, and is not intent on arriving.” – Lao Tzu

Rest Day

CrossFit Clobbers Competitor with Sanctions in False Advertising Case,” The Litigation Daily.

Post thoughts to comments.

Saturday 6/10/17

The most important thing in the world is family and love.” – John Wooden

Rest Day

How We Really Die,” The New York Times.

Post thoughts to comments.

Next Page »

Check out some of our videos:

© 2008 Colorado Springs Crossfit - Login - Powered by WordPress