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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, DEC 13th WOD

Warm-Up:

6 Rounds-30 Sec at each station

AirDyne

Bear Crawl

Squats

LIGHT Slam Balls

EWOD:

10 Rounds:

30 sec Standing AirDyne Sprint (do not sit on seat)

30 sec Seated Recovery

Circuit:

3 rounds / 1 min each exercise

Battle Rope 

Bear Crawl SandBag pull (60/40)

Row (cal)

Box Jump (24/20)

Sprawls

WED, DEC 12th WOD

Warm-up

30/20/30

Cal Poly Hip Flow -- watch video and coach assisted

Strength/Skill

12 min EMOM:

Even: 1 front squat

Odd: 3 back squat

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

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

Conditioning:

4 x 3 min AMRAPs

21 OHS (95/65)

21 Bar-over burpees

Max cal row in time remaining

-Rest 3 min b/w rounds

-Each round, decrease reps by 3, increase weight by 20/15lbs (18, 18 @ 115/80; 15,15 @ 135/95; 12,12 @ 155/110)

-Score is total cal rowed over all 4 rounds

TUE, DEC 11th WOD

Warm-up

6 min AMRAP:

10 cal row

10 light wall balls

10 russian twists w/wallball

10 PVC OHS

 

Strength/Skill

4 Sets: 50ft Double Kettlebell Overhead Walking Lunge (AHAP)

Alt w/
4 Sets: 1 Minute Double Kettlebell Front Rack Hold (AHAP)

Conditioning:

Tabata each:

Bike (cal)

Push press (45/35)

KB swing (1.5/1)

DB farmer-carry stepups (35/25 ea hand)

*Full tabata at ea station before moving to next

*1 min rest between stations

*score is total reps + cals

MON, DEC 10th WOD

Warm-up

#6  on board

Strength/Skill

On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

 

Conditioning:

15min AMRAP:

20 KB snatch (1.5/1) *switch as needed

15 box jump overs (24/20)

10 chest to bar pullups *mod hardest ring row

 

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.