Gravel and Iron

This month we are running a contest to see who can log the most miles on the rowing machine. Purchase a Concept2 log card from us for $10 to enter the contest. The card is yours to keep. This month's winner will receive a free month of membership. Good luck and have fun rowing!

Happy holidays, everyone! We will be open on Christmas Eve for a 9 AM class. We will be closed on Christmas day and resume our normal schedule on Thursday. Jingle all the way!

Today the morning crew rang in the holidays early with the classic "12 Days of Christmas" workout. This year we chose the movement series proposed by Outlaw CrossFit in Alexandria, Va. As always, we scaled as needed but today we put a 30 minute cap on the (ahem) festivities. Richard and Thunder rocked it!

Happy Thanksgiving! The gym will be closed Thursday for the holiday and returning to our normal schedule again Friday.

The Friday AM crew of Thunder & Angela welcomed Jenn today with some Tire Flips and an Hamburgessa Metcon from our friends at Prometheus Crossfit.
For time complete: 20 DB Snatches+ 500m row+ 15 DB snatches+ 500m row+ 10 DB snatches+ 500m row+ 5 DB snatches+ 500m row.

Lets get a team together for the Tough Mudder March 29th or 30th!! Prices are $109 now but go up to $125 after Thursday. You even get a free T shirt. c'mon who can resist that??
http://toughmudder.com/events/los-angeles-2014/

Los Angeles 2014 - Tough Mudder Register (Sat.) Register (Sun.) Event Info Event Day Sat. March 29 & Sun. March 30, 2014 Event Updates Last Updated on May 11, 2013 :• Participants and Spectators – read the information packet before you arrive on event day.• Participants – if you registered as of May 2, find your start times here.…

Angela & Richard worked on Hang Power Cleans this morning followed by a smoker of a workout that consisted of: (4) Rounds for time of; 15 ball slams (20 #/10 #)+ 90 single unders+ 250m row. Check out their finishing times and see if you can meet or beat them!

Please give a warm Gravel & Iron welcome to Cindy. After a few man makers to warm up this morning, Cindy learned to flip the big tire and finished her workout with a double Tabata of; around the worlds, and tire flips! Unfamiliar with around the worlds? Come into Gravel & Iron to learn all …

open gym Friday night at 5:30, Foundation session at 6:30

Hang Power cleans, doubles and triples, not to exceed 70% max.
Then 5 min ME pullups
30 sec rest
4 min ME burpees
30 sec rest
3 min ME prayer hold step-ups
30 sec rest
2 min ME kb swings
30 sec rest
1 min of T2B or knees to chest
score was total reps.
workout care of CrossFit Glenwood Springs
and no, that is not the …

Open Gym at 5:30, Foundation at 6:30!

Please welcome Andy to Gravel & Iron. Vadim also came back this evening from a short hiatus. After a nice long warm up the crew did 5+ of deadlifts, then 15-12-9-6-3 of tuck jumps, push up, and kettle bell swings. Vadim substituted (2) Rounds of Amosov's 1000 Moves.