CrossFit Gypsum CO

Murph 14
a banner1
banner 1 small
banner 2a small
banner 3 small
banner 3a small
c small
ca banner
d small
daa banner
ea banner
f banner


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.  You will always have friends at CrossFit Down Valley, come see for yourself!

Friday, March 23rd 2018


Suggested 18.5 warmup

3 rounds:

15 pass throughs

10 ring rows

30 sec row sprint


18.5 Open Workout

7min AMRAP

3 Chest to bar pullups

3 Thrusters (100/65lb)

6 C2B

6 Thrusters

… continue to add 3 reps each round until 7min mark

Thursday, March 22nd 2018


4 rounds tabata interval on bike

Then 3 rounds:

5 walk the floors

10 air squats

15 ring rows




3 Rounds:

400m run

10 burpees

-Rest 1 min-

250m row

200 m run

-Rest 1min-

Page 1 of 264

CrossFit Journal: The Performance-Based Lifestyle Resource