TUESDAY 3.17.20


TUESDAY 3.17.20

Lowry CrossFit – CrossFit

Last night, Governor Polis ordered the closure of all gyms in the state of Colorado for a period of 30 days. I stayed up all last night going over all the different scenarios and as difficult as it is, we support the Governors decision, as we stand together and fight this pandemic. Lowry Crossfit will be closing its doors effective today.
I will be reaching out to every single member and all of our coaches today to speak specifically about contingency plans and in general their specific situation and what the foreseeable future will look like. Everyone will have different thoughts, priorities and values. At the end of the day, the well being our members is first and foremost.
The plan however, is to keep working out!
How do we work out?
1) Equipment rental. I will start the process today of taking inventory and putting together the logistics of what that will look like. Further information will be trickled down today and no later than tomorrow afternoon. We want to continue to workout, without missing a beat.
2) Custom Programming for members. IE, for one week a member might have a kettlebell, abmat and a wall ball. We’d program in 3-4 workouts for the week with that equipment. Body weight workouts will be available on wodify. I will be available at all times to answer questions about workouts, programming etc.
The situation is dynamic and fluid. And everyone scenarios are different. I need to give our little box a fighting chance to survive. I will provide members access to equipment and programming. I will do everything in my power to be around when this is all over. I love our community and outpouring of concern has been truly humbling. I will be in contact today to discuss. God Bless.
Christian and Maura.

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WU: Warm-up (No Measure)

Coaches Choice

MC1: Metcon (Time)

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

*10 Minute Time Cap*


Couplet of descending rep Double Unders and a fixed Handstand Walk distance

Higher skill combination creates an opportunity to practice under elevated heart rate conditions

Refer to the Subs below for DU’s, as we are looking to consistently move forward here (and not “get stuck”)

Choose a handstand walk distance that we can complete in 1:00 or less per round”

Handstand Walking

Reduce distance

1:00 of practice per round

1:00 of handstand weight shifting (on wall) per round

or 2-4 Wall Walks

MC: “Triple Threat” (3 Rounds for reps)

On the 0: 1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100/70 Calorie Assault

We have three efforts with a small amount of rest built in

This means these are not all out efforts at each station, rather repeatable paces across the board

It can be helpful to envision the speed you would hold for a 5k run, a 5k row, and a 10k bike when considering how fast to go here

These are all paces that you could hold for around a 20 minute effort on each movement

A nice goal might be to finish all three of these movements around the same time