Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 KB Deadlift – AHAP 8 Chest-to-Bar Pull-Ups Rest four minutes, then… 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest four minutes, then… 8 Slamballs (30/20lb) 8  V-UpsRead More

Weightlifting Three sets of: Dumbbell Walking Lunge (20 Steps) Rest 60 Seconds Single Arm Dumbbell Row (10-12 reps each arm @ 21X0) Rest 60 Seconds, can use KB as well. Metcon (Time) For time: 400 Meter Run 50 Wall Ball Shots RX (30/20lb) 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder to Overhead (50/35#) 20...Read More

Trail run at 6:00pm at North Table, details here! – Weightlifting Every 2 minutes, for 12 minutes (2 sets of each): Muscle-ups (Max reps in 45 sec) (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Alternating Pistols (16-20 reps) (if you’re proficient, add weight with a kettlebell) Metcon Every...Read More

We are going to run North Table Loop, unfortunately no coaches can attend tonight. So if you see each other meet up and start around 6:00 p.m. We will start at the parking lot off of 93 and I would suggest going opposite of the way the map shows. The link is attached HERE and...Read More

Weightlifting 6 sets of: Clean (1.1) Rest 2-3 Minutes Metcon (Time) Five rounds for time of: 30 Double-Unders 15 Wall Ball Shots (20/14 lbs) 10 Push-UpsRead More

MTB Ride at 6:00pm at Matthew Winters, details can be found here. – Weightlifting Take 15 minutes to build up to today’s 1 rep max Split Jerk (1 RM) Metcon Three rounds for time of: 400 Meter Run 10 Ground to Overhead (135/95 lbs) 20 Chest-to-Bar Pull-UpsRead More

We are meeting at 6:00pm and riding Matthews Winter, the trailhead is right across I70 if you head towards Red Rocks from the gym.  Exact location can be found here. Check out the link if you are not sure how to get there or want more details about the trail. https://www.strava.com/segments/1164072 If you haven’t downloaded...Read More

Weightlifting Four sets of: Back Squat (3-5 Reps) Rest 20 Seconds Strict Supinated Grip Pull-Up (Max Reps) Rest 3 Minutes Metcon (Time) Two sets for times of: Row 500 Meters 30 Slamballs 30/20# 15 Toes to Bar Rest 4 minutesRead More

Metcon (Time) Seven rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Dumbbell Ground to Overhead (2 DB = power clean + push press) You will complete this workout in teams of three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat...Read More

Weightlifting Snatch (1 Rep) Take 20 minutes and build to today’s 1-RM Snatch Metcon (Time) 12, 9, and 6 reps for time of: Snatch Strict Handstand Push-Ups Using ~75% of what you worked up to in partRead More