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CF010518

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Muscle Cleans 5 Front Squats 5 Push Presses 20 Second Plank Hold 10 X-Band Walks Each Direction 5 Squat Cleans 5 Push Jerks 10 X-Band Walks Each Direction 20 Second HS or Plank Hold Weightlifting Clean and Jerk (2 Cleans + 1 Jerk Every […]

CF010418

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Wallslides 20s Pec Stretch Each Side 20s Foam Roll Lats Each Side Warm-up (No Measure) Burgener Warm-up Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Hang Power Snatch Weightlifting High Hang Snatch + Hang Snatch + Snatch (1-1-1 Reps […]

CF010318

Widespread CrossFit – CrossFit Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded Pull Aparts 10 Thoracic Rotations Each Side Weightlifting Close Grip Floor Press (2-2-2 Reps Every 2 Minutes For 5 Rounds) Cluster format meaning take 10 second rest between sets of […]

CF010218

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) In 6 Minutes Do AMRAP Of 10 Russian Kettlebell Swings 10 Alt. DB Step-ups 10 Abmat Sit-ups 20s Sprint on Rower 30 Double Unders 40 Single UndersRest as needed between movement/rounds Mobility 3 minutes of soft tissue work using foam rollers and lacrosse balls focusing on sore […]

CF010118

Widespread CrossFit – CrossFit Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Steps Each Direction Then, 5 Rollback-2-Split Stretches 10 Lateral Lunges Warm-up (No Measure) Then 5 Deadlifts 10 Sec Rest 5 Muscle Cleans 10 Sec Rest 5 Push Presses 10 Sec […]

CF123017

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 600m Row Then, 2 Rounds 8 Thrusters Each 8 Pull-ups Each 8 Clean & Jerk Each 15 Banded Pull-Aparts Each Metcon 2017 (Time) Teams of 2 2017m Row 100 Thrusters (95, 65) 100 Pull-ups 2017m RowRX+: (115, 75)(C2B PUs) Talk with partner and come up […]

CF122917

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100 Speed Steps or 1 Minutes Speed Steps 20 Walking Lunges 20 Banded Good Mornings 20 Abmat Situps 20 Frog Hip Thrusts 100 Speed Steps or 1 Minutes Speed Steps Weightlifting Sumo Deadlift (15 Minutes To Work Up to Heavy Single) Use 25lb plates to elevate barbell […]

CF122817

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack Shuffle Backward 90% Hip Rotation Marching Toe Touches Knee Hug + Elbow-2-Ankle Lunge + Reach Metcon Metcon (AMRAP – Rounds) EMOM x 20 Minutes 100m […]

Danielle Moore

Athlete of the MonthDecember How old / young are you? Old enough to have a senior in high school What is your occupation? Marketing Manager When did you join Widespread CrossFit? January 2017 Why did you decide to give CrossFit a try? I decided to try CrossFit because I was looking for something different to incorporate into my fitness regime. I ran […]

CF122717

Widespread CrossFit – CrossFit Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded Pull Aparts 10 Thoracic Rotations Each Side Gymnastics Handstand Push-ups (5 Sets of Max Reps) Get some practice upside down. There is no set rep scheme. Sets should be challenging […]

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Derek Williams

CrossFit Coach

The questions ‘what does CrossFit mean to me’ and ‘Why do I want to be a coach’ come down to a simple quote that I immediately thought of. “It’s not the years in your life that count, it’s the life in your years.” – Dr. Edward J. Stieglitz
He wrote that in a book on longevity, and I believe that CrossFit has added life to my years and is responsible to adding life to the years of countless people and will continue to do so for many years. I have more life in my years because I’m more physically fit, because I have developed a habit of working out 4 times a week, because I track macros and count calories and because I don’t have to figure out what I’m going to do in my workouts. I feel better, I’m able to be more active with my family and friends, and I’m generally happier than I would be otherwise. And that’s all because of CrossFit. I thought about exploring coaching a while ago because I thought it would be a good way to develop my knowledge of the sport as well as help me develop coaching skills that jobs that I want in the future are looking for. Becoming a coach has given me experience with managing different personalities, meeting people where they are, motivating people in the most effective way and advance my understanding
of this sport and fitness in general. But more importantly, I add different energy, experience, capability, and level of respect to the coaching team.

CERTIFICATIONS

CrossFit Level 1 Trainer

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Chris Jackson

Fitness Coach

Our wealth is our health…I truly believe there is no better investment any of us can make than in our mental and physical health.   Living an active, healthy lifestyle enables us to get more out of life and live it to the fullest.    As a lifelong runner, I came to Widespread looking to find balance in my fitness by building strength and power.  What I found was a community of people who motivate, encourage and support one another inside and outside the gym.  Coaching at Widespread gives me the opportunity to help our athletes on their journeys toward health and fitness.  Learning new movements, improving technique and hitting PRs motivates athletes of any age, and it’s critical for those of us who want to continue growing.   Life is better together, but life is rich and full when you are healthy and fit.

CERTIFICATIONS

CrossFit Level 1 Trainer Course

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Amy Poshusta

Fitness Coach

As I have reached my mid-40s, my desire to find balance in a healthy lifestyle has peaked; balance in how much I train or workout, how much emphasis I place on healthy food choices and how much time I spend socially connecting with my family and friends.  To me, CrossFit is this balance.  It is the overlapping region on my own personal Venn diagram of training, nutrition and lifestyle, and it is providing me the best quality of life and health.  It is about challenging one’s capabilities with new and demanding workouts, nurturing bodies to grow and supporting mental health with a super fun community of like-minded and encouraging people.  CrossFit is challenges and rewards. It is individually competitive and collaborative.  It has pushed me to better how I move and to mentally persevere.  And as a result, I am the strongest, and perhaps the happiest & healthiest, I have ever been in my whole life.

CERTIFICATIONS

CrossFit Level 1 Trainer Course

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Erica Erickson

Fitness Coach

When I sit down to think about what CrossFit means to me this is what comes to mind…..self-confidence, strength, peaceful mind, supportive tribe, willingness to get out of one’s comfort zone, and not being afraid to show weaknesses.   Growing up playing sports, becoming a mom took a toll on me physically and mentally.  After our first set of twins, I tried to stay active, but after our second set, I found I didn’t have time.  I woke up one day sick of being tired, out of shape, and I knew I wanted to be a better roll model for our children.   After getting the courage to ask a friend about her CrossFit classes, I signed up for a No Sweat Intro.  After meeting with Matt, I just knew it was something I had to try or I would always wonder “What if.”  I quickly fell in love with everything about it.  The variety of the classes, the community that pushes you to step outside your comfort zone, and the incredible coaches who help you believe in yourself when you feel like stopping because you haven’t work out in years.  CrossFit has dramatically changed my life and I LOVE helping others realize the same benefits in their lives.  Knowing that I get to assist others become stronger, both mentally and physically, is the foundation of why I love being a coach.

CERTIFICATIONS

CrossFit Level 1 Trainer Course

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Ani Monroe

Fitness Coach

Coming Soon!

CERTIFICATIONS

Brand X Method Kids Course
 National Exercise Trainers Association
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Kari Kirkendall

Nutrition Coach / Event & Media Director / Youth Fitness Director

CrossFit literally changed my life. Now I know this sounds cliche or a little extreme, but it honestly did. CrossFit not only gave me a self confidence I had no idea I could posses, a self love I didn’t think was possible and an outlet to any challenge life threw my way, but also gave me my husband, my way of living and a discovery into a passion that consumes my life in the best way possible.

What I do every day is incredible. Every day I see something amazing and inspiring happen to people that I truly care so much about. And what I am talking about has nothing to do with being able to deadlift a huge amount of weight (although that IS awesome and I am always pumped when that happens) it’s about athletes coming in with stories about being able to do something they haven’t been comfortable doing in over 2 decades (whether it’s fitness related or just wearing a piece of clothing), or seeing two children under the age of 10 tell their mom and/or dad they want to be strong like them some day, or watching people become comfortable in their own skin in a way that 3 months ago they never thought they would ever be able to do. It gives me a passion and a drive to never stop doing what we are doing.

CERTIFICATIONS

CrossFit Level 1 Trainer Course
 CrossFit Kids Course
 Brand X Method Kids Course
 Precision Nutrition
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Matthew Kirkendall

Head Coach / Owner

To me CrossFit means opportunity……..

Suffering a stress fracture to my femur, while training for my first 100 miler ultra, I sought out a different outlet to prove my fitness and stay active.  CrossFit gave me this opportunity.  Besides mostly disproving my actual fitness level, it provided me with a incomparable challenge and more accurate way to set physical and mental limits for myself.

Going through heart breaking personal struggles at home and making the life changing decision to move out west alone, away from friends and family, I arrived craving personal connection and sense of belonging.  CrossFit gave me this opportunity.   All it took was suffering side by side through a WOD before it felt like I had been a part of the community for years.

Years of reading, studying, testing everything I could on fitness and what is meant “to be fit” could only be so gratifying, I wanted to share my knowledge, experience and passion with others.  CrossFit gave me this opportunity.  It’s the feeling and joy I get when, I am able to coach a new athlete through a task that seemed impossible minutes before or see their face light up when a movement feels effortless after weeks of struggle, that makes me realize this is what I was meant to do.

Whether it be working for a national corporation or coaching at the local box, I have often questioned their ways of doing business, claiming I could do it better if only it was my business.   CrossFit gave me this opportunity.   Operating a successful fitness facility is a dream come true and proof that I can accomplish anything with the determination, patience, sacrifice and the opportunity.

PRIOR ATHLETIC EXPERIENCE:

  • Leadville Trail 100 Run
  • Ironman Lake Placid
  • Bel Monte 50 Mile Endurance Run
  • Leadville Marathon
  • Several other triathlons and running races of various distances

CERTIFICATIONS

Pain-Free Performance Specialist Certification
 CrossFit Level 1 Trainer Course
 CrossFit Level 2 Trainer Course
 CrossFit Aerobic Capacity Course
 CrossFit Movement & Mobility Course
 CrossFit Weightlifting Trainer Course
 USA Weightlifting Sports Performance Coaching Course
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FIND US AT
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(720) 743-6112

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