Weightlifting 3 sets of Bulgarian Split Squat (6-8 Reps @ 31X1) Rest 90 Seconds Dumbbell External Rotations (8-10 reps @ 2010) Rest 90 Seconds Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 14 Goblet Slamball Reverse Lunges (30/20lbs) 10 Slamballs (30/20lbs) Rest exactly 4 minutues...Read More

Mountain Bike Ride at Green Mountain at 6pm Tuesday click here for details! – Weightlifting Five sets of Push Press (5 Reps) Rest 2-3 Minutes Metcon (Time) Three rounds for time of: 25 Kettlebell Swings (24/16 kg) 15 Chest-to-Bar Pull-Ups Accessory Work See Instagram for details. Please complete on your own after class ends.  Read More

We are upping the difficulty slightly from last week with a ride up Green Mountain tomorrow at 6pm.  Park and meet at the Rooney Road Parking Lot If we cancel the ride due to weather (wind included), we will post it on facebook and instagram.Read More

Weightlifting Four Sets: Deadlift (3-4 Reps) Rest 20 Sec Ring Dips (8-10 Reps) Rest 2 Minutes Metcon (Time) For time: 15 Deadlifts (225/155 lb) 30 Wall Ball Shots (20/14 lbs) 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots  Read More

Metcon Complete as many rounds and reps as possible in 6 minutes of: 5 Dumbbell Snatches (each arm) 10 Burpees Over the Dumbbell Rest 4 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 6 minutes of: 10 Wall Ball Shots 10 Hand-Release Push-Ups Rest 4 minutes,...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: Single Arm Dumbell Press (4-6 reps each arm) Rest 90 Seconds Romanian Deadlift (6-8 reps @ 30X1) Rest 90 Seconds Metcon (AMRAP – Rounds and Reps) Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Dumbbell Man-Makers 6 Burpee Pull-Ups 9 Box...Read More

Trail Run Thursday at 6:00pm at Matthew Winters, click here for details. – Metcon Five rounds for time of: 400 Meter Run 7 Sandbag Push Press (70/50lb) 14 Sandbag Back Squats (70/50lb) *Partner people up and have half of the class start on the run and the other half start on the sandbags  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. 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 Strava it...Read More

Weightlifting Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex. Metcon Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-Unders  Read More