CrossFit – Mon, Oct 24


CrossFit – Mon, Oct 24

Lowry CrossFit – CrossFit

Bulletin Board

LCF! Hope to see you at our Halloween party this Saturday. We’ll provide some munchies, bring what you’d like to drink.

What: LCF 9th annual Halloween Party

When: Saturday, October 29th @ 8:00pm

Where: 2979 Emporia Court Denver 80238

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

Snatch Balance (3-2-1-3-2-1)

3 Snatch Balance @ 6/10 RPE

2 Snatch Balance @ 7/10 RPE

1 Snatch Balance @ 8/10 RPE

3 Snatch Balance @ 7/10 RPE

2 Snatch Balance @ 8/10 RPE

1 Snatch Balance @ 9/10 RPE

Back Squat ( 10×2)

10 sets x 2 reps @ 84% 1RM Back Squat

Front Squat (5 sets x 3 reps @77% 1RM Front Squat)

5 sets x 3 reps @77% 1RM Front Squa

“Mortecia Adams” (4 Rounds for time)

4 Sets (1 set every 10:00)

400m Run

50/40 Calorie Assault Bike

400m Run


*Sub 50/40 Calorie Assault Bike if needed

Target Time each set:  6-7 minutes

Time Cap each set:  8 minutes


How to Pace:  CHALLENGE! This workout is a pure aerobic engine. We want you to push to the edge of your pacing effort. Those of you who can push the run faster can maintain more steady on the bike, and vice versa is true if you are better at bike.

How it should Feel:  GASSY! We have the intervals set up so you can maintain a high intensity (85-90%) effort throughout the set.


Run  : Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike

Echo Bike : We want steady output throughout! A great aim is 15-20 cal/min for men and 12-15 cal/min for women.


The SCALING aim is to maintain high cardio output throughout each interval

Scaling option to finish near the target score:

4 Sets (1 set every 10:00)

300m Run

30/24 Calorie Echo Bike

300m Run