COVID-19 UPDATE

Late this afternoon, Governor Polis ordered that all gyms in the state of Colorado close for a period of 30 days. Following this directive, CrossFit Pandora’s Box will close (effective immediately) during this period. We understand it is up to each and every one of us to help mitigate the spread of this virus and its devastating outcomes on the elderly and those with compromised immunities.

As previously mentioned, we will be setting up an online program for all members to follow from their homes, whether you have equipment or not. More information about this program will be announced soon.

We understand that this is a tough time for all of us…

  • If you are a member that has been displaced financially, please talk to us and we will do what we can to work with you.
  • We understand that training at your home isn’t the same as training at the box in a class setting, but if you are able to afford it, we encourage all members to continue their memberships until this situation is past us. The hard reality is that if we lose gym memberships, there may not be a gym for members to return to.

In addition to the new online programming, we have discussed weekly challenges with prizes, small group training at Tami and Jared’s garage gym, equipment borrows (please contact Tami directly), streaming yoga with Jenney and planning a huge post-corona party with lots of donuts… and beer (not Corona).

Monday (16Mar20)

ATTENTION!! We will be removing all chalk buckets and handing out personal bags of chalk. If you have your own chalk bag please bring it. Please try to keep your space with other members at the gym. No high fiving or fist bumping. We are keeping an eye on the status of the virus in El Paso county and letting that dictate our decisions. Thanks for your understanding.

WOD times:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

3RM hang snatch (above knee)

Then 1 drop set 3 hang snatch @ 95% of 3RM

7 Rounds

7 overhead squats 65/95

7 over the bar burpees

Immediately followed by 30 toes to bar

Extra Credit

4×6 snatch grip deadlift AHAP

HOME WOD No Equipment

Emom 5 w/ broom handle 5 snatch balance + 5 sotts press

5 sets w/ broom stick

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

7 rounds:

20 broom stick overhead squats

7 over the stick burpees

Followed by 50 sit ups

Some Equipment

EMOM 5

3-5 reps each side KB/DB sotts press

Every 75 for 8 rounds

3-5 each side KB/DB overhead squat

7rounds

14 goblet squats

7 burpees

Then 50 sit ups

Saturday (14Mar20)

Skills with Smalls 8am

Team WOD 8:30am

Open Gym 9am-11am

Team WOD:

“A filthier filthy fifty”

Teams of 2-

50 Box jump, 28/32 inch box

50 Chest to bar pull-ups

50 Kettlebell swings 53/70

Walking Overhead Lunge, 50 steps w/ 35/45lb plate

50 Toes 2 Bar

50 Push press, 65/95

50 Good mornings, 65/95

50 Wall ball shots, 20-9ft/ 20-12ft pound ball

50 Burpees w/ 6in standing reach

50 Tripleunders

Open Gym Lift:

Shoulder press

5×3

(Work up to a heavy set)

Superset

3-5 rounds

10 BB bent over rows

10 BB bicep curls

10-20 close grip push ups

10-20 GHD sit ups

Attention!!!

As of now we are 100% still open for business but in the unfortunate event that we have to close the gym for a period of time, we will plan to offer workout programming (via streaming service) designed for members to participate in from the comfort of their home. • Workouts would include instruction, Q&As, as well as nutrition and recovery tips. • Several workout variations would be designed, from those requiring no/minimal equipment to a complete home gym. • Members would have the option to check-out CFPB equipment for use at their home during this period of closure. This program is still being designed. We hope that this course of action will not need to be implemented, but in the case it does I would ask all CFPB coaches to be involved by participating in the streaming workouts for our members. For now, please enforce the handwashing prior to class rule and encourage all members to wipe down their equipment after use. We all need to work together so we can continue to keep our gym a healthy environment and keep CFPB going strong! Thank you

Friday(13Mar20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

6RM Back Squat w/ 3 sec pause on the 1st rep

2x 6-8 front squat @ 75% of 1RM fs

(Focus on speed)

3 Rounds of:

20 Deadlifts 155/225

30 Goblet Iunges 53/70

Extra Credit

HAMMIES & GLUTES

3-5 rounds

10-15 single leg RDLs each side

10-15 weighted glute bridges

15-20 back extensions

Attention!!

Coronavirus disease (COVID-19) notice. Effective immediately, we kindly request that all members wash their hands before class and before the handling of any gym equipment. If any member is sick or feeling under the weather, we ask that those individuals stay home. Thank you for helping us keep the gym a healthy environment.

***We have Lysol wipes and spray available to clean equipment before and after use***

Thursday (12Mar20)

Open* gym hours-

5am-7am

9am-11am

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc

Open Gym WOD:

Repeat a workout you missed

OR

A low, slow 3000m row or 1.5mile run plus ROMWOD

Wednesday (11Mar20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 6RM floor press.

Then

Super set

3x 10-15 strict pull ups

2×6 floor press @ 85-90% of 6RM

For time:

EMOM 20

Min 1: 12/15 Calorie Row/Bike

Min 2: 3-5 bar muscle ups

Min 3: 20 unbroken Russian kettebell swings 53/70

Min 4: 10-15 unbroken HSPUs

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

Tuesday (10Mar20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

4RM hang snatch (above knee)

Then

1 drop set

4 hang snatch @ 95% of 4RM

AMRAP 7 mins

3 Thrusters 65/95

3 Toes to bar

6 Thrusters 65/95

6 Toes to bar

9 Thrusters 65/95

9 Toes to bar

……

Up by 3 for each every round

Extra Credit

For time

Teams of 2

60 DB burpee box overs 20/24

*choose your own weight

Monday (9Mar20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 2:30 mins for 4round

2x clean + front squat + jerk

*Start at 65% and work up*

18min AMRAP
400m run
15 hang power cleans 75/115
10 shoulder to overhead 75/115

Extra Credit

3-5 rounds

NFT

20 barbell roll outs

20 back extensions

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