First CFG Mountain Bike ride of the season is at 6:00pm tonight click here for details! – Weightlifting Four sets of: Bench Press (4-6 reps @ 20X1) Rest 60 Seconds Strict Pull-Up (Max Reps) Rest 60 Seconds Metcon Four rounds for time of: 500m Row 30 Kettlebell Swings (24/16 kg) 20 Push-Ups  Read More

The first ride of the season will start with an easier ride through Bear Creek Lake Park.  We will meet outside the park at 6:00pm Tuesday at the Park-N-Ride at 3485 S Rooney Rd, Morrison, CO 80465 across the street from Circle K Gas Station Call or email Greg with any questions and we will...Read More

Weightlifting Five sets of: Back Squat (2-4 reps) Rest 2-3 minutes Metcon Four rounds for time of: 20 Walking Lunges (55/35 lb Dumbbells or Kettlebells) 15 Toes to Bar *Holding weight in goblet position  Read More

Metcon Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 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: Deadlift (5 Reps) Rest 20 seconds L-Seated Dumbbell Press (5 reps) Rest 3 minutes Metcon For time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (95/65 lbs) 10 Strict Handstand Push-Ups  Read More

Gymnastics Gymnastics Skills Practice – Come in and have some fun! Play on the high rings, get up on the ropes, learn a kipping pullup. Etc.! Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. (Take 2-3 minutes at each movement then switch) –...Read More

Weightlifting Three sets of: Front Squat ( 5-6 reps @ 30X1) Rest 90 Seconds Strict Supinated Grip Pull-Up (Max Unbroken Reps @ 11X0) (if you cannot perform 8-10 reps, use a band assist to enable you to get at least 8 reps) Rest 90 Seconds Metcon For time: 500 Meter Row 50 Kettlebell Swings 100...Read More

Weightlifting Four sets of: Turkish Get Up (3 Reps – Each Arm) Rest 90 Seconds L-Sit Tuck to Extension (7-10 reps) (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds Metcon Every minute, on the minute, for 10 minutes: 8 Alternating Dumbbell Snatches (75/55 lbs) Double-Unders x...Read More

  Weightlifting Take 15 minutes and find today’s 1-RM Clean and Jerk. Metcon In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead. Against a 3-minute running clock… Row 500 Meters Sandbag Ground to Overhead x Max reps (65/40#) Rest 3 minutes (P2 is working) *No bailing...Read More