July 1st

All levels

A) 1 min max burpees

B) 20 min amrap w/ DB’s
6 Renegade rows 45/25
12 Push press
18 Front squats
32 Double unders


A) Same

B) 15 min amrap
5 Floor bench press
10 Push press
15 Squats
50 Single unders

Monday June 30th

All Levels

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5 minutes
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5 minutes with them.

B. 10 Round for time
5 Hang Power Snatch 95/65
5 Back Squats
5 Snatch Push Press
5 O/H Squats


A. Same

B. 6 Round for time
5 Hang Power Snatch 45/35
5 Back Squats
5 Snatch Push Press
5 O/H Squats



Saturday June 28th Whole Life Challenge FINALS!!!!!!!

This Whole Life Challenge, we had an astounding 286 people (from all over the world) on team Undisputed Fitness. The team with the most amount of people in the WLC besides us had 128 people on it.

Every challenge, our community shows up in force with all of their friends and family along with them but this time you guys took it to a whole new level. All of you never cease to amaze, impress, and inspire us with your level of commitment both to yourselves and to the people in your lives.

The finals start at 12pm SHARP. Be here at noon ready to get measured. The measurements and workout will go until about 2pm. At that time you can all go home and get showered and pretty while we put in everyone’s score and get ready for the awards ceremony then everyone will meet at Alto St Park at 5pm to enjoy food, awards, and probably some crying!


In 11min complete:

800 m run
75 Squats
50 Sit ups
25 Push ups

If time remains do as many Burpees as possible until 11 min is up

Friday June 27th

Food for thought.  I have been talking about this a lot lately,  “Why?”  Why do we put the hard work and dedication into what we enjoy so much?  Its a question that EVERY athlete should ask themselves.  Nothing is set in stone, your journey is yours, so its interchangeable at any time.  What IS important is that you have a reason.  It can be something as easy as, “I just like to look good in my yoga pants!” or  “This is where I have my ME time”.  What ever your case maybe,  you want some kind of goal or outcome in your horizon or else your the mouse stuck in the pinwheel.  Yes I know that its “constantly” varied in CrossFit, but if we don’t have something set for ourselves, accountability is lost and then what are YOU working so hard for?  Sit in your thoughts and share with me when you see me.



PR’s from last week!! (Sorry for the delay!)


Crystal- Squat Clean 105#

Arwen- Squat Clean 55#

Ruben- Squat Clean 155# Bodyweight! 

Ally- Full depth great form Over Head squat

Coach Heather- Back Squat 170#

Caitlin- Dead Lift 155#

Todd the god Davis- 1st DOUBLE UNDER!!!

JD Bullington- 1st Double Under!!

Noure- Snatch 85#

Tai- Snatch 75#

Jessica Sullivan- Snatch 65#


New Kippers kipping it real!!

Jim, Cristina, Stephen, Patrick and Mariela!!!


Atlas Stone

Jeff- 145#

Ruben- 145#

Jen- 65#

Coach Heather- 65#

Ivonne- 95#

Nate- 175# x3

Lorenzo- 175# x3

Amazing job Undisputed Badasses!!!!



All Levels

A. 3 sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Ring Dips x Max Reps @ 20X1 Rest 60 seconds

B. For time:
15 Clean N jerks 95/65
3 Rounds of Cindy
10 Clean N Jerks
2 Round of Cindy
5 Clean N Jerks
1 Round of Cindy

Katie Arnold wins 1st overall in ultra-marathon!

It is with great admiration and downright awe that I announce to you that one of our ultra marathon running athletes, Katie Arnold, won FIRST PLACE OVERALL (that’s out of all the men and all the women in all the age groups) at her 100K (that’s 63 miles!!!!) race in Angel Fire this past Saturday, June 21st!! It took her over 12 hours to complete this extraordinarily ambitious high altitude (10,000 ft) varied terrain race. With her family routing her on, Katie came in first! This was the longest run that Katie has ever run by 13 miles!!! She said (and I quote) “it felt great!!!” Can you imagine???? I, personally, hate running around the parking lot. It clearly takes a certain kind of exceptional human and athlete to endeavor to run for 12 straight hours and ENJOT IT!! I am hoping to interview Katie in this next couple of days about her experience and training.

CONGRATS, KATIE!!! We are SO proud of you!!!!

Katie Arnold - champion runner!

Katie Arnold – champion runner!

Thursday, June 26th

All Levels

A. Take 15 minutes to practice/develop kipping pull-up

B. “Savage 6’s”
6 rounds for time
6 KB swings 24/16
6 Thrusters 75/55
6 Burpee
6 Pull ups
6 Push Press
6 Sit ups

Advanced/Competition Team

A. Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
B. “Crazy 8’s”
8 Rounds for time
8 KB Swings 28/20
8 Thrusters 95/65
8 Push ups
8 C2B Pull ups
8 Push Press
8 Burpee
8 Walking Lunge 2=1
8 Sit ups

Wednesday June 25th

All Levels

A. 1 Arm KB Snatch
5 KB Snatch 32/24

B. Conditioning
6 rounds
3 Power Snatch 95/65
5 Burpee
35 Double unders
* Complete 2 rounds as fast as you can and rest 2 min.


A. KB Swing
5 KB Swings
5 Wall Climbs
B. Conditioning
6 rounds
3 Hang Power Snatch
5 Burpee
40 Plate Jumps
* Complete 2 rounds as fast as you can and rest 2 min.


Tuesday June 24th

All Levels

A. 3-Position Snatch

B. 2 rounds for time
35 Squats
35 K2E
35 Push ups
35 Sit ups
35 Pull ups
35 Burpees
35 Double Unders


A. 3-Position Power Snatch

B. For time
35 Squats
35 K2E
35 Push ups
35 Sit ups
35 Ring Rows
35 Burpees
70 Jumps ropes


Monday June 23rd

All Levels

A. Handstand Shoulder Taps
Amrap 3 min

B. For time:
15 Thrusters 115/75
200m run
20 Thrusters 95/65
400m run
30 Thrusters 65/45
800m run


A. Monkeys
Amrap 3 min

B. For time:
15 Thrusters
100m run
20 Thrusters
200m run
30 Thrusters
400m run


Saturday June 21st Kipping it REAL! 2:30-4:15pm

Tomorrow is our kipping seminar with Coaches Lorenzo and Ruben! 2:30 – 4, come get your kip on!

And after the kipping seminar, we’re all traveling down to Albuquerque to go to Gravity Park.  Gravity Park is a trampoline gym and is WAY more fun than I can describe here. Aside from being fun, it’s also a great way to work on gymnastics movements. The last time I went, I did front and back flips for the first time in my life. Please join us!


In teams of two, with only one partner working at any time, complete:
150 Wall Ball Shots (20/12 lbs.)
1200 Meter Relay Run with Med Ball
100 Burpees


Friday June 20th

All Levels

A. Hang Power Snatch

B. 8min Amrap
2 Burpee
4 K2E
6 Pull ups
8 Mountain Climbers


Mobility WOD