**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! – Trail Runs are back tonight at 6:00pm at Matthew Winters, details here. – Metcon In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65...Read More

We are meeting and running Matthews Winter, the trailhead is right across I70 if you head towards Red Rocks from the gym exact location can be found here.  No Coaches on this run today.Read More

Weightlifting Five Sets of: Back Squat (3-5 reps @ 30X1 ) Rest 90 seconds External Rotations (10-12 reps each @ 2110 ) Rest 90 Seconds Metcon (Time) Three rounds for time of: 100 Double Unders 30 Wall Ball Shots (20/14 lbs)  Read More

Weightlifting Six sets of: Bench Press (1RM @ 20X1 tempo) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep *...Read More

  Metcon For time: 50 DB Thrusters (50/35 lb DBs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-Ups 10 Man-Makers (50/35 lb DBs) (Push up – L Row – push up- R Row- Power Clean – Push Press) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 ThrustersRead More

Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 5 Pull-Ups 10 DB Thrusters (50/35 lbs) 15 Kettlebell Swings Only one partner may be working on the triplet at a time, and the other...Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Four Sets of: Weighted Strict Pull-Ups (3-4 reps @ 20X1 ) Rest 60 Seconds Pistols (weighted) (3-4 reps @ 20X1 ) – Complete pistols, weighted if possible Rest 60 Seconds Metcon Complete as many rounds and reps as possible in 5 minutes of: 10 Toes to Bar 10 Wall Ball Shots (20/14 lbs) Rest...Read More

Weightlifting Bench Press Set 1 – 5 reps @ 80% of 1-RM Set 2 – 3 reps @ 85% of 1-RM Set 3 – 3 reps @ 90% of 1-RM Set 4 – 2 reps @ 95% of 1-RM Set 5 – 2 reps @ 95% or more of 1-RM Rest 2 minutes between sets...Read More

Weightlifting Five sets of: Back Squat (4-6 reps @ 30X1) Rest 2 minutes between sets and use that time to warm up for power cleans and Thrusters Metcon In teams of two, alternating complete rounds, complete five rounds each for time of: 5 Power Cleans (155/105 lbs) 5 Thrusters (155/105 lbs) 10 Box Jump-Overs (24″/20″)...Read More