“Dead Meat”

Complete the following for time:

1 Mile Run

50 Box Jumps 24″/20″

50 Deadlifts 185#/135#

800 Meter Run

35 Box Jumps 24″/20″

35 Deadlifts 185#/135#

400 Meter Run

20 Box Jumps 24″/20″

20 Deadlifts 185#/135#

The weight buffet!


“Never Forget”

Complete the following for time:

Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:

9 Clusters 135#/95#

11 Strict Pull-ups

Never Forget.

Never Forget.

Joseph Agnello, Lad.118 Lt. Brian Ahearn, Bat.13 Eric Allen, Sqd.18 (D) Richard Allen, Lad.15 Cpt. James Amato, Sqd.1 Calixto Anaya Jr., Eng.4 Joseph Agnello, Lad.118 Lt. Brian Ahearn, Bat.13 Eric Allen, Sqd.18 (D) Richard Allen, Lad.15 Cpt. James Amato, Sqd.1 Calixto Anaya Jr., Eng.4 Joseph Angelini, Res.1 (D) Joseph Angelini Jr., Lad.4 Faustino Apostol Jr., Bat.2 David Arce, Eng.33 Louis Arena, Lad.5 (D) Carl Asaro, Bat.9 Lt. Gregg Atlas, Eng.10 Gerald Atwood, Lad.21

Gerald Baptiste, Lad.9 A.C. Gerard Barbara, Cmd. Ctr. Matthew Barnes, Lad.25 Arthur Barry, Lad.15 Lt.Steven Bates, Eng.235 Carl Bedigian, Eng.214 Stephen Belson, Bat.7 John Bergin, Res.5 Paul Beyer, Eng.6 Peter Bielfeld, Lad.42 Brian Bilcher, Sqd.1 Carl Bini, Res.5 Christopher Blackwell, Res.3 Michael Bocchino, Bat.48 Frank Bonomo, Eng.230 Gary Box, Sqd.1 Michael Boyle, Eng.33 Kevin Bracken, Eng.40 Michael Brennan, Lad.4 Peter Brennan, Res.4 Cpt. Daniel Brethel, Lad.24 (D) Cpt. Patrick Brown, Lad.3 Andrew Brunn, Lad.5 (D) Cpt. Vincent Brunton, Lad.105 F.M. Ronald Bucca Greg Buck, Eng.201 Cpt. William Burke Jr., Eng.21 A.C. Donald Burns, Cmd. Ctr. John Burnside, Lad.20 Thomas Butler, Sqd.1 Patrick Byrne, Lad.101

George Cain, Lad.7 Salvatore Calabro, Lad.101 Cpt. Frank Callahan, Lad.35 Michael Cammarata, Lad.11 Brian Cannizzaro, Lad.101 Dennis Carey, Hmc.1 Michael Carlo, Eng.230 Michael Carroll, Lad.3 Peter Carroll, Sqd.1 (D) Thomas Casoria, Eng.22 Michael Cawley, Lad.136 Vernon Cherry, Lad.118 Nicholas Chiofalo, Eng.235 John Chipura, Eng.219 Michael Clarke, Lad.2 Steven Coakley, Eng.217 Tarel Coleman, Sqd.252 John Collins, Lad.25 Robert Cordice, Sqd.1 Ruben Correa, Eng.74 James Coyle, Lad.3 Robert Crawford, Safety Lt. John Crisci, H.M. B.C. Dennis Cross, Bat.57 (D) Thomas Cullen III, Sqd. 41 Robert Curatolo, Lad.16 (D)

Lt. Edward D’Atri, Sqd.1 Michael D’Auria, Eng.40 Scott Davidson, Lad.118 Edward Day, Lad.11 B.C. Thomas DeAngelis, Bat. 8 Manuel Delvalle, Eng.5 Martin DeMeo, H.M. 1 David DeRubbio, Eng.226 Lt. Andrew Desperito, Eng.1 (D) B.C. Dennis Devlin, Bat.9 Gerard Dewan, Lad.3 George DiPasquale, Lad.2 Lt. Kevin Donnelly, Lad.3 Lt. Kevin Dowdell, Res.4 B.C. Raymond Downey, Soc. Gerard Duffy, Lad.21

Cpt. Martin Egan, Jr., Div.15 (D) Michael Elferis, Eng.22 Francis Esposito, Eng.235 Lt. Michael Esposito, Sqd.1 Robert Evans, Eng.33

B.C. John Fanning, H.O. Cpt. Thomas Farino, Eng.26 Terrence Farrell, Res.4 Cpt. Joseph Farrelly, Div.1 Dep. Comm. William Feehan, (D) Lee Fehling, Eng.235 Alan Feinberg, Bat.9 Michael Fiore, Res.5 Lt. John Fischer, Lad.20 Andre Fletcher, Res.5 John Florio, Eng.214 Lt. Michael Fodor, Lad.21 Thomas Foley, Res.3 David Fontana, Sqd.1 Robert Foti, Lad.7 Andrew Fredericks, Sqd.18 Lt. Peter Freund, Eng.55

Thomas Gambino Jr., Res.3 Chief of Dept. Peter Ganci, Jr. (D) Lt. Charles Garbarini, Bat.9 Thomas Gardner, Hmc.1 Matthew Garvey, Sqd.1 Bruce Gary, Eng.40 Gary Geidel, Res.1 B.C. Edward Geraghty, Bat.9 Dennis Germain, Lad.2 Lt. Vincent Giammona, Lad.5 James Giberson, Lad.35 Ronnie Gies, Sqd.288 Paul Gill, Eng.54 Lt. John Ginley, Eng.40 Jeffrey Giordano, Lad.3 John Giordano, Hmc.1 Keith Glascoe, Lad.21 James Gray, Lad.20 B.C. Joseph Grzelak, Bat.48 Jose Guadalupe, Eng.54 Lt. Geoffrey Guja, Bat.43 Lt. Joseph Gullickson, Lad.101

David Halderman, Sqd.18 Lt. Vincent Halloran, Lad.8 Robert Hamilton, Sqd.41 Sean Hanley, Lad.20 (D) Thomas Hannafin, Lad.5 Dana Hannon, Eng.26 Daniel Harlin, Lad.2 Lt. Harvey Harrell, Res.5 Lt. Stephen Harrell, Bat.7 Cpt. Thomas Haskell, Jr., Div.15 Timothy Haskell, Sqd.18 (D) Cpt. Terence Hatton, Res.1 Michael Haub, Lad.4 Lt. Michael Healey, Sqd.41 John Hefferman, Lad.11 Ronnie Henderson, Eng.279 Joseph Henry, Lad.21 William Henry, Res.1 (D) Thomas Hetzel, Lad.13 Cpt. Brian Hickey, Res.4 Lt. Timothy Higgins, S.O.C. Jonathan Hohmann, Hmc.1 Thomas Holohan, Eng.6 Joseph Hunter, Sqd.288 Cpt. Walter Hynes, Lad.13 (D)

Jonathan Ielpi, Sqd.288 Cpt. Frederick Ill Jr., Lad.2

William Johnston, Eng.6 Andrew Jordan, Lad.132 Karl Joseph, Eng.207 Lt. Anthony Jovic, Bat.47 Angel Juarbe Jr., Lad.12 Mychal Judge, Chaplain (D)

Vincent Kane, Eng.22 B.C. Charles Kasper, S.O.C. Paul Keating, Lad.5 Richard Kelly Jr., Lad.11 Thomas R. Kelly, Lad.15 Thomas W. Kelly, Lad.105 Thomas Kennedy, Lad.101 Lt. Ronald Kerwin, Sqd.288 Michael Kiefer, Lad.132 Robert King Jr., Eng.33 Scott Kopytko, Lad.15 William Krukowski, Lad.21 Kenneth Kumpel, Lad.25 Thomas Kuveikis, Sqd.252

David LaForge, Lad.20 William Lake, Res.2 Robert Lane, Eng.55 Peter Langone, Sqd.252 Scott Larsen, Lad.15 Lt. Joseph Leavey, Lad.15 Neil Leavy, Eng.217 Daniel Libretti, Res.2 Carlos Lillo, Paramedic Robert Linnane, Lad.20 Michael Lynch, Eng.40 Michael Lynch, Lad.4 Michael Lyons, Sqd.41 Patrick Lyons, Sqd.252

Joseph Maffeo, Lad.101 William Mahoney, Res 4 Joseph Maloney, Lad.3 (D) B.C. Joseph Marchbanks Jr, Bat.12 Lt. Charles Margiotta, Bat.22 Kenneth Marino, Res.1 John Marshall, Eng.23 Lt. Peter Martin, Res.2 Lt. Paul Martini, Eng.23 Joseph Mascali, T.S.U. 2 Keithroy Maynard, Eng.33 Brian McAleese, Eng.226 John McAvoy, Lad.3 Thomas McCann, Bat.8 Lt. William McGinn, Sqd.18 B.C. William McGovern, Bat.2 (D) Dennis McHugh, Lad.13 Robert McMahon, Lad.20 Robert McPadden, Eng.23 Terence McShane, Lad.101 Timothy McSweeney, Lad.3 Martin McWilliams, Eng.22 (D) Raymond Meisenheimer, Res.3 Charles Mendez, Lad.7 Steve Mercado, Eng.40 Douglas Miller, Res.5 Henry Miller Jr, Lad.105 Robert Minara, Lad.25 Thomas Mingione, Lad.132 Lt. Paul Mitchell, Bat.1 Capt. Louis Modafferi, Res.5 Lt. Dennis Mojica, Res.1 (D) Manuel Mojica, Sqd.18 (D) Carl Molinaro, Lad.2 Michael Montesi, Res.1 Capt. Thomas Moody, Div.1 B.C. John Moran, Bat.49 Vincent Morello, Lad.35 Christopher Mozzillo, Eng.55 Richard Muldowney Jr, Lad.07 Michael Mullan, Lad.12 Dennis Mulligan, Lad.2 Lt. Raymond Murphy, Lad.16

Lt. Robert Nagel, Eng.58 John Napolitano, Res.2 Peter Nelson, Res.4 Gerard Nevins, Res.1

Dennis O’Berg, Lad.105 Lt. Daniel O’Callaghan, Lad.4 Douglas Oelschlager, Lad.15 Joseph Ogren, Lad.3 Lt. Thomas O’Hagan, Bat.4 Samuel Oitice, Lad.4 Patrick O’Keefe, Res.1 Capt. William O’Keefe, Div.15 (D) Eric Olsen, Lad.15 Jeffery Olsen, Eng.10 Steven Olson, Lad.3 Kevin O’Rourke, Res.2 Michael Otten, Lad.35

Jeffery Palazzo, Res.5 B.C. Orio Palmer, Bat.7 Frank Palombo, Lad.105 Paul Pansini, Eng.10 B.C. John Paolillo, Bat.11 James Pappageorge, Eng.23 Robert Parro, Eng.8 Durrell Pearsall, Res.4 Lt. Glenn Perry, Bat.12 Lt. Philip Petti, Bat.7 Lt. Kevin Pfeifer, Eng. 33 Lt. Kenneth Phelan, Bat.32 Christopher Pickford, Eng.201 Shawn Powell, Eng.207 Vincent Princiotta, Lad.7 Kevin Prior, Sqd.252 B.C. Richard Prunty, Bat.2 (D)

Lincoln Quappe, Res.2 Lt. Michael Quilty, Lad.11 Ricardo Quinn, Paramedic

Leonard Ragaglia, Eng.54 Michael Ragusa, Eng.279 Edward Rall, Res.2 Adam Rand, Sqd.288 Donald Regan, Res.3 Lt. Robert Regan, Lad.118 Christian Regenhard, Lad.131 Kevin Reilly, Eng.207 Lt. Vernon Richard, Lad.7 James Riches, Eng.4 Joseph Rivelli, Lad.25 Michael Roberts, Eng.214 Michael E. Roberts, Lad.35 Anthony Rodriguez, Eng.279 Matthew Rogan, Lad.11 Nicholas Rossomando, Res.5 Paul Ruback, Lad.25 Stephen Russell, Eng.55 Lt. Michael Russo, S.O.C. B.C. Matthew Ryan, Bat.1

Thomas Sabella, Lad.13 Christopher Santora, Eng.54 John Santore, Lad.5 (D) Gregory Saucedo, Lad.5 Dennis Scauso, H.M. 1 John Schardt, Eng.201 B.C. Fred Scheffold, Bat.12 Thomas Schoales, Eng.4 Gera
rd Schrang, Res.3 (D) Gregory Sikorsky, Sqd.41 Stephen Siller, Sqd.1 Stanley Smagala Jr, Eng.226 Kevin Smith, H.M. 1 Leon Smith Jr, Lad 118 Robert Spear Jr, Eng.26 Joseph Spor, Res.3 B.C. Lawrence Stack, Bat.50 Cpt. Timothy Stackpole, Div.11 (D) Gregory Stajk, Lad.13 Jeffery Stark, Eng.230 Benjamin Suarez, Lad.21 Daniel Suhr, Eng.216 (D) Lt. Christopher Sullivan, Lad.111 Brian Sweeney, Res.1

Sean Tallon, Lad.10 Allan Tarasiewicz, Res.5 Paul Tegtmeier, Eng.4 John Tierney, Lad.9 John Tipping II, Lad.4 Hector Tirado Jr, Eng.23

Richard Vanhine, Sqd.41 Peter Vega, Lad.118 Lawrence Veling, Eng.235 John Vigiano II, Lad.132 Sergio Villanueva, Lad.132 Lawrence Virgilio, Sqd.18 (D)

Lt. Robert Wallace, Eng.205 Jeffery Walz, Lad. 9 Lt. Michael Warchola, Lad.5 (D) Capt. Patrick Waters, S.O.C. Kenneth Watson, Eng.214 Michael Weinberg, Eng.1 (D) David Weiss, Res.1 Timothy Welty, Sqd.288 Eugene Whelan, Eng.230 Edward White, Eng.230 Mark Whitford, Eng.23 Lt. Glenn Wilkinson, Eng.238 (D) B.C. John Williamson, Bat.6 (D) Capt. David Wooley, Lad.4

Raymond York, Eng.285 (D)



“Double Agent”

Complete 3 rounds of the following for time:

1,600 Meter Assault Bike

80 Double Unders

400 Meter Run

20 Russian Kettlebell Swings 70#/55#

10 Kettlebell Box Step Overs 24″/20″

30 Minute Time Cap

Get ready for some biking!

Long “Beefy” Workout Today!

Today’s workout is is going to be a grinder, oh yeah! The intended time range will be 24-30 minutes (hard time cap at 30:00), that works out to 8-10 minutes per round. The movements we will be doing are a little bit of everything, cardio with the bikes and running, gymnastics with the double unders, and finally weightlifting with the heavy russian kettlebell swings and box step overs. For the bike, we will be working towards meters, a little different than calories. Because of this we need to treat the bike like we will the run, find a steady pace and stick with it. We want to be able to get off the bike and get a big set of double unders done and come in from the run and get a big set of russian swings done. For the kettlebell movements, we want to get those reps done in as few sets as possible so pick a weight you can achieve this for those two movements. Come in today and get after it!

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“20 Questions”

Complete the following for time:

20 Power Cleans 95#/65# 

20 Thrusters 95#/65# 

20 Push Press 95#/65#

20 Hang Power Snatches 95#/65# 

20 Overhead Squats 95#/65#

20 Front Squats 95#/65#

On the Minute: 5 Burpees


CompTrain Daily Mindset.

Life is full of “surprises”, it’s how we react to those “surprises” and learn from them that makes us grow. What is a situation that happened recently that you reacted either like the fist hiker in this story or the second one?
“No one was ever wise by chance.” –Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.

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“The Ocho”

Complete on the 4:00 x 8 of the following:

20/15 Calorie Row

200 Meter Run


Do You Have A Good Face Mask For Workouts?!?

Most of us have taken to throwing down outside the gym in order to avoid the whole “mask at all times” thing. I’m going to take that as far as I can go, but with winter weather arriving in September, it’s a good reminder that 1. this is Colorado and 2. we probably will end up working out inside at some point, even if it’s just to get our sets of pull-ups in.
One thing that I’ve noticed is the masks I have suck for workouts. They end up touching my nose and mouth while I’m breathing, and that doesn’t work really well. Some of the masks I’ve tried seem to restrict breathing more than others. In my search to find something better I stumbled across this article. There are a lot of options out there, my plan is to try a couple of these things and figure out what works best for me. Maybe you’ll do the same.


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“The Big Unitt”

Complete the following for time:

Buy In:

1992 Meter Run

2 Rounds:

12 Burpee Box Jumps 30″/24″

16 Floor Press 160#/115#

8 Bar Muscle Ups

20 Power Cleans 160#/115#

Cash Out:

2020 Meter Run

Brendan Unitt.

Remembering Brendan Unitt.

Ranger Brendan Unitt, 27, died tragically in the line of duty on Thursday, August 20th after drowning while responding to a call of a distressed boater on Horsetooth Reservoir.

Ranger Unitt had been conducting foot patrol at the campgrounds on the West shore of the reservoir when a strong wind event occurred. He was dispatched to assist a distressed boater, but when he returned to his boat he discovered it had been blown off the shoreline. It is believed he removed his floatation device in an attempt to swim to his boat to retrieve it.

Ranger Unitt was a US Marine Corps veteran and had served with the Larimer County Department of Natural Resources for six months.

“The Big Unitt” was Brendan’s nickname. Although he was small in stature (about 5’3”, 160lbs) he was larger than life.

The rep scheme of this WOD was programmed using Brendan’s DOB (12-16-1992) and EOW (8-20-2020).

Today we do this workout for Brendan.

(Programming by Crossfit 970)

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Rest Day!

“You can easily judge the character of a person by how they treat those who can do nothing for them.”

-Johann Wolfgang von Goethe


“Mirror, Mirror”

Complete the following for time:

800 Meter Run

21 Dumbbell Squat Cleans 50’s#/35’s#

400 Meter Run

21 Kip Ups

400 Meter Run

21 Dumbbell Squat Cleans 50’s#/35’s#

800 Meter Run

Get in and get your fitness on today!


“Dream Team”

In teams of 2, complete as many rounds and reps in 20:00 of the following:

90/70 Calorie Row

70 Wallballs 20#/14#

50 Kettlebell Swings 70#/55#

30 Burpee Box Jumps 24″/20″

Thumbs up for a partner WOD!

Partner Workouts Are Back!

Today is a partner workout, what?? Who’s excited?!? It feels like forever since we’ve had a fun partner WOD, because it has been forever. Don’t worry, we are still going to keep you all safe and maintain social distancing rules. Every athlete will have their own equipment and area to workout in. Athletes can split the work load however they want and only one athlete will be working at a time. Because there is built in rest, when it is your turn to go keep the intensity high and move with purpose. Talk with your teammate and come up with a plan that works best for both of you. Get in and have fun with a buddy today!




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“Baggage Claim”

Complete 3 rounds of the following for time:

400 Meter Run

200 Meter Weighted Run 50#/35#

10 Power Snatches 135#/95#

V is ready for some Power Snatches!

Is Scaling A Workout Admitting Defeat!?!

Sometimes, as we stand at the whiteboard, as the Coach is briefing the workout for the day, little thoughts pop into our minds (and sometimes are vocalized) like, “there is no way I can do that amount of weight”, “I definitely can’t finish the workout under that time limit”, “I guess I should just go home then, because there’s no way I can do this workout as written”. What if I told you that scaling is not a bad thing! Contrary to what you might think, scaling is an awesome tool that allows so many people from different fitness backgrounds to do the same workout together. Maybe your version has a scaled movement, weight, or reps but you are still in the gym, throwing down with your friends, getting a great workout in. Scaling doesn’t mean you are doing less than or aren’t good enough to do the Rx workout, it means you are tailoring the workout to fit your needs for that day, and you know what, THAT IS OK! Don’t look at scaling as a bad thing, and instead, embrace it and know that you are giving your body exactly what it needs in order to achieve the best workout possible.  🙂




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