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CrossFit Down Valley

Welcome to CrossFit Down Valley! The Vail Valley's premier CrossFit location!

Located in Gypsum, Colorado, CrossFit Down Valley provides a welcoming fitness environment with small group classes and goal-directed coaching. Our coaches focus on teaching each athlete to move safely and efficiently. We will never push you farther than you are willing to go. Each workout is different than the last and will test your mental and physical stamina.

We emphasize the use of functional movements, performed at high intensity. Many of these movements translate directly to everyday life. Our fitness community is second to none! No matter what your goal is, you will find support, enthusiasm, and motivation from the CFDV community. You will always have friends at CrossFit Down Valley, come see for yourself!

CFDV WOD's

THU, JAN 17TH WOD

Warm-up

10 cal each:

Row, bike, ski, burpees

 

Strength/Skill

None

 

Conditioning

EWOD
Pete’s Bday WOD!!

10 Rounds:

Every 4 minutes:

3 minutes Row, Bike, or ski (cal), rotate machines each round

10 burpees to 6” target

-Score is total cal

WED, JAN 16TH WOD

Warm-up

5 min double under practice

3 laps banded monster walk

10 tempo front squat w/empty BB

Strength/Skill

12 min EMOM:

Even: 3 front squat

Odd: 6 back squat

-load barbell  @ 70% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

 

Conditioning

For time:

50 double unders

50 mountain climbers (L+R=2)

50 abmat situps

40 double unders

40 moutain climbers

40 abmat situps

…. 30,30,30..20,20,20.. 10,10,10

TUE, JAN 15TH WOD

Warm-up

2 rounds:

30 OHS

20 pass throughs

10 jump squats

2 wall walks

Strength/Skill

Every 5 min x 3 rounds:

20 sec max reps power snatch

Rest 40 sec

30 sec max reps power snatch

Rest 30 sec

40 sec max reps power snatch

-Rest to 5min mark-

Round 1: @65%

Round 2: @ 70%

Round 3: @ 75%

Conditioning

4 RFT:

8 muscle ups (alt rounds w/bar and rings)

10 burpee box jump overs (24/20)

15min CAP

*Scaled: 10 chest to bar or 14 jumping chest to bar pullups ea round, step ups allowed

 

Finisher:

Tabata jumping lunges

MON, JAN 14TH WOD

Warm-up

Row 500m

10 burpees

-Then w/ empty BB, 5 min EMOM of:

8 tempo strict press, quick press out, 3 sec to lower down, rest remainder of minute w/ bar in front rack position

Strength/Skill

Build to a Heavy: 
High Hang Squat Clean 
Hang Squat Clean 
Power Clean 
Split Jerk

Conditioning

For time:

Buy in: 500m row

-Then, 1 round-

30 Front squats (135/95)

30 Handstand pushups

20 Front squats (135/95)

20 Deficit pushups (hands on 45/35 plates)

10 Front squats (135/95)

10 Hand release pushups (no deficit)

 

Membership Options

At CrossFit Down Valley we offer a wide array of very affordable and convenient CrossFit membership options. If you are new to CrossFit we offer a complimentary first class at no charge. So come check it out! Additional options for recurring monthly memberships, punch cards, discounted service members, and visiting drop-in's.

Meet The Coaches

All of our coaches at CrossFit Down Valley are highly qualified, very motivated and ready and willing to help you achieve your fitness goals. All coaches have been participating in CrossFit for many years and hold certifications in a wide variety of disciplines such as CrossFit, nutrition, gymnasitics, weightlifting, endurance, and mobility.

What To Expect

If you are new to CrossFit it's important to us here at CrossFit Down Valley that you understand how each class works and what our process is. Most importantly, you can do it! When you visit our box you will find a fun, welcoming crew of like minded indivuals all ready and eager to help you acheive your potential.

 

CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
Gypsum Colorado CrossFit, Eagle Colorado CrossFit, Edwards Colorado CrossFit, Avon Colorado CrossFit, Eagle-Vail Colorado CrossFit, Vail Colorado CrossFit.