Congratulations on discovering CrossFit Southlands!

We are Aurora’s most elite, premier and fastest growing box in town. We would first like to give a big shout out to all you CrossFitters and soon to be CrossFitters for taking a superior leap toward the "Sport of Fitness" by embracing the master teachings of CrossFit.

Here at CrossFit Southlands our number one goal is to see that you achieve a level of personal greatness by forging physical fitness with health and wellness thus improving you mentally, physically and spiritually in ways that you one thought not possible. It is our our coaches passionate desire to fulfill this goal while simultaneously helping your confidence soar to new heights in all you do in life!!

CrossFit Southlands coaches have incorporated in their goal what they see as the beauty of CrossFit, the fundamentals of CrossFit and the coaching that lies therein. We do this by first by coaching the proper form and range of motion of the Olympic lifts along with the skills and drills that we use. The coaches will spend time with each and every person to ensure that there is a clear understanding of how they are to be properly executed. Once equipped with the knowledge and power of these sublime teachings they will be flying in the heavenly realms of CrossFit . . or as some may call it the "Depths of Hades" while in the middle of a WOD (workout of the day). And with a new found sense of excellence and confidence with pride you will represent the place that made it all a reality for you . . . CrossFit Southlands!


[Article 181]Bootcamp

We have our Bootcamp running each week, Monday, Wednesday, and Friday at 7:30 am and 7:30 pm.  Join us for a great workout.

 

Workout of the Day

[Article 459]Wednesday, April 23, 2014

[Warm-up]
500m row/400m run-Group Stretch-

3 rounds NFT:
10 Double-unders
10 second static ring hold

[WOD]
1 Rep max  Snatch
or
1 Rep max Clean & Jerk

[WOD Option]
For time:
50 Burpees
800m Run

[Extra Credit]
3 Sets of maxish Chin-ups
rest 1 minute between sets

 

[Article 458]Tuesday, April 22, 2014

[Warm-up]
500m row/400m run-Group Stretch-

3 rounds NFT:
10 Double-unders
10 second static ring hold

[WOD]
1 Rep max  Snatch
or
1 Rep max Clean & Jerk

[Extra Credit]
30 Strict knee raises in as few sets as possible

[Foundations #4]
For time:
400m Run
15 Thrusters
15 Pull-ups/Ring Rows
15 Box Jumps/Step-ups
15 Kettlebell Swings
400m Run

Name

Weight

 BJ Turk

235

 Brett Wertman

225

 Evan Watson

205

 Zack Bergeson

200

 Alex Holgate

200

 Howard Johnson

195

 Shawn Bockstahler

185

 Kolby Malesich

185

 Kris Mulholland

185

 Dave Clipp

175

 Paul Streate

175

 Reji Scarborough

145

 Micah Kohne

145

 Chad Whipple

145

 Holly Stephens

120

 Kacie Close

115

 Amy Montague

100

 Patty Armstrong

95

 Mandi Benecke

95

 Amy Graff

95

 Erin Abbey

85

 Naomi Marquez

85

 Christine Knox

85

 Stephanie Branam

75

 Jen Collins

75

 Annette Knapp

75

 Sierra Luevano

75

 Larissa Venafro

70

 Denise Eckardt

65

 Lindsey Titen

65

 Christen Ellis

57.5

 Laura Capelo

55

 Myrna Mulholland

Mod

Naomi Marquez

Mod

 

[Article 456]Monday, April 21, 2014

We will be testing your one rep max this week on Snatches and Clean and Jerks!

So don’t miss out this week!

[Warm-up]
500m row/400m run-Group Stretch-3 rounds NFT:
10 Double-unders
10 second static ring hold

[WOD]
1 Rep max Snatch

[Extra Credit]
3 Sets of 5:
Partner assisted pull-ups
or weighted pull-ups

 

Name

Weight

Erin Abbey

65

Bre Aragon

55

Patty Armstrong

60

Mandi Benecke

85

Myranda Bennett

75

Zack Bergeson

145

Shawn Bockstahler

150

Dave Clipp

125

Kacie Close

85

Kolby Malesich

135

Naomi Marquez

45

James Merchant

95

Tanya Merchant

55

Amy Montague

65

Kris Mulholland

145

Myrna Mulholland

35

Jon Pierce

85

Reji Scarborough

95

Steph Shadwell

65

Jamie Shimeall

75

Sonia Stelly

50

Holly Stephens

85

Lindsey Titen

35

BJ Turk

165

Valentina Gavrilova

55

Jason Goudy

185

Alex Holgate

165

Howard Johnson

145

Katherine Johnson

50

Mike Johnson

205

Christine Knox

55

Aaron Leeper

125

Larissa Venafro

45

Bill Watson

85

Evan Watson

155

Chad Whipple

95

 

[Article 454]Sunday, April 20, 2014

[Warm-up]
500m row/400m run-Group Stretch-3 rounds NFT
10 OHS w/ PVC
2 Wall-walks/practice handstand walking

[Week 9 - Oly-lift]
10 min EMOM
2 touch & go snatches

[WOD]
5 Rounds for time of:
150m run
6 Power Snatches 75/35 lbs
12 Knees to Elbows

[Road to Pull-ups]
5 sets of 5 chin-ups

 

[Article 478]Saturday, April 19, 2014

Its our one year anniversary party!!
This Saturday @11am at CrossFit Southlands. Simply Pure Nutrients Eating Primal Max Muscle Smoky Hill and a few other vendors will be out. We will have a bounce house for the kids,games,contest and food and drinks too! Bring all your friends and family!! This is open to everyone so come check it out!

“Batman and Robin”  (AMRAP – Reps)

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

 

[Article 358]Sunday, March 30, 2014

[Warm-up]
5 min row/run/airdyne-Group Stretch-

[Strength]
5 sets of 3 shoulder press

[WOD]
2 Wall walks
30 Wall Balls, 20/14 lb
2 Wall walks
30 Sit-ups
2 Wall walks
30 Lunges
2 Wall walks
30 Pushups
2 Wall walks
30 Box Jumps, 24/20 in
2 Wall walks

[Cool Down]

 

[Article 355]Saturday, March 29, 2014

[Partner  Workout]
4 min AMRAP:
Front Squats, 135/95 lb

Rest 1 min

4 min AMRAP:
Kettlebell Swings, 24/16 kg

Rest 1 min

4 min AMRAP:
Toes-to-bar

Rest 1 min

4 min AMRAP:
Row for calories

*1 person works at a time, score = total reps

[Foundations #6]
5 Rounds for time:
6 Deadlifts
6 Power Cleans
6 Push Jerks