1) Background/History

Lynn grew up in the streets of Chicago. Brent grew up in the cornfields of Nebraska. They both had very different life journeys that brought them to Denver where they eventually crossed paths through work. Before they met, Lynn was a single mother raising 2 amazing boys who were very active and required all of her attention. Brent was a wanderer, seeking opportunities for travel and adventure. Even though it was love at first sight, Brent still insisted on taking a job opportunity in Washington shortly after meeting. Lynn followed and they soon got married. After a few years in the PNW, Brent and Lynn decided it was time to return to what they know as home, Colorado.

2) Why CrossFit?

As empty nesters, we started looking for hobbies to enjoy together. Even though we are generally active, we recognized the need to elevate our day-to-day fitness in order to sustain long term health. Several of our friends turned us onto Crossfit and assured us that you don't have to be an elite athlete or heavy lifter to get started.

3) What makes CCCF so special?

Besides Buddy?! Number one is the coaches' commitment to building relationships with each member. By getting to know each athlete, our strengths, and our weaknesses, the coaches are able to tailor workouts, recommend scaling options, and push us to get better! All of this is done with the athlete's safety at the forefront which is extremely important to us....because we are old!

Of course the inclusive community is also amazing! We still remember every athlete that was in our first class because of the warm and encouraging welcome they all gave us. That's the kind of support and optimism you get here every day.

4) Favorite and Least Favorite Movements in CF?

Lynn loves the back squat. But hates the burpees, the box jumps, and of course the burpee box jump overs!
Brent gets excited for rope climbs. But might "sleep in" when overhead squats are on the menu!

5) Most memorable workout?

On Brent's birthday, we both hit 40 pound PRs on our back squats. Then, everyone in class did the WOD in silly birthday hats and celebrated with donuts!

6) Future gym and life goals?

Lynn's gym goal: 200 pound deadlift
Brent's gym goal: be able to RX any workout on the board

Lynn's life goal: to not hate running
Brent's life goal: continue to focus our energy on the things that make us happy

QOTD - Highlight of your weekend?

WARM UP -
10 Plate Squats
10 Plate OH Lunges
10 Plate Trunk Twists
10 Plate Squat Hold Lifts

MOBILIZE - Front Rack Door Jam Stretch

STRENGTH - Front Squat + Pause Front Squat (1+1)
Pause = 4 seconds
3 @ 40%
3 @ 50%
2 @ 60%
4 x 1 @ 65%

COACH PREP - Review and Practice Foot Locks

WOD -
GOAL = 4 Rounds
(A: Competitor)
AMRAP 10:
2 Rope Climbs
10 Hang Power Cleans 125/85
20 Front Rack Lunges

(B: Performance)
AMRAP 10:
2 Rope Climbs
10 Hang Power Cleans 95/65
20 Front Rack Lunges

(C: Fitness)
AMRAP 10:
8 Scaled Rope Climbs
10 Hang Power Cleans 75/55
20 Back Rack Lunges (if unable to hold in front)

210503 - Motivation Monday