Endurance Trail Run!!! We are meeting and running Matthews Winter, the trailhead is right across I70 if you head towards Red Rocks from the gym! 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/1164072Read More

Kettlebells and more Kettlebells! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Take 10 minutes to build to 85-90% of your 1-RM Back Squat and then 12 Minutes… Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest 60 seconds Single-Arm Dumbbell Row x 10-12 reps...Read More

Heavy Push Press today! – Weightlifting Every 3 Minutes, 15 Minutes (5 Sets) Push Press x 3-5 Reps Goal is to Establish a 5 RM – Metcon Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully...Read More

We are biking North Table Mountain! Meeting at New Terrain Brewery, we will bike then can grab a beer! 16401 Table Mountain Pkwy, Golden, CO 80403  Read More

  Francis is ready for those Rows!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Three Sets: Front Rack Walking Lunge 8-10 Reps @ 2011 Rest 60-90 Seconds Turkish Get Up 2-3 Reps Each Arm Rest 60-90 Seconds Prone Planks Hold 60-90 Seconds Rest 60-90 Seconds – Metcon Complete as...Read More

Bench Press Max Out Monday! Weightlifting Bench Press (Every 3 minutes, for 18 minutes (6 sets):) Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 1 rep @ 93-95% Set 5 – 1 rep @ 97-99% Set 6 – 1...Read More

Alex is ready for some wall balls! – Yoga: 11 a.m. – Metcon In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of: 5 Power Cleans (135/95 lbs) 10 Burpees Over the Barbell 20 Wall Ball Shots (20/14 lbs)Read More

Adam rocking some Assault bike! Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m. -12 p.m.  Read More

Jason working through some Toes to Bar! – Weightlifting Every 2:30, for 20 minutes (8 sets): Hang Snatch (1.1.1 Rest 5 seconds between singles) Build to a heavy “triple” – Metcon  Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatches (135/95 ) 14 Toes to Bar  Read More

Thursday’s 5:30pm Trail Run will be at Night Bird Gulch Trail.  The trail is a 5 mile loop of fairly technical running. Below you will find both written directions as well as a google map link to the trailhead. To get to the Nightbird Gulch trailhead, you need to find the neighborhood access.  As neighborhood access,...Read More