Anteus and Adam getting after some deadlifts! – Weightlifting 4 Sets: Deadlift (4-6 @21×1) Rest 30 seconds Handstand Push-ups (12-15 reps) Rest 2 Minutes – Metcon In teams of two, partners alternate rounds to complete five each of: 5 Hang Power Cleans (155/105 lbs) 100 Meter Run  Read More

We’re not happy about the snow either… but with the trails still having snow, no mountain biking today!Read More

Tim Getting after some Dumbbell work – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: Canceled Due to Snow – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps Station 2 – Supine Ring Rows x 10-12 reps @ 2111 Station 3 –...Read More

Mondays have Baby Cole like…. Woahhhhhh – Weightlifting 4 Sets: Back Squat (3-5 Reps @ 30×1) Rest 60 Seconds Strict Supinated Grip Pull-Up (Max Reps @21×0 ) Rest 2 Minutes – Metcon  Five rounds for time of: 12 Push Press (95/65 lbs) 12 Kettlebell Swings (32/24 kg) – 30-Day Ab Challenge: Day 29 130 Sit...Read More

  Nancy ready for some box jump overs!! Metcon  In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead –(single arm – snatch) 100 Box Jump Overs But there is a twist… Come in to see what the resting Partner has to do.Read More

Nick cooling down after winning a 50k this last weekend!! Awesome Job! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. with Coach Danny!! Strongman Saturday: 11 a.m. Open gym: 10-12 a.m. Bootcamp Workout Metcon  15 min AMRAP (two person teams) 25 MedBall sit-up/toss 20 Burpee over partner 15 Partner Squats 10 Partner Push...Read More

Alex ready for heavy Clean and Jerks! Weightlifting Clean and Jerk (Take 20 Min to build to a heavy single)  – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters – 30-Day Ab Challenge: Day 26 120 Sit Ups 180 Crunches 70 Cobras 70 Leg Raises 110 Second Plank...Read More

This weeks trail run is at South Table Mountain. There is no designated trail head where we park. The picture above shows the attached location of the parking lot and where we will meet. The address for parking lot is 1819 Denver W Dr #450 Lakewood, CO 80401Read More

Kristin is ready for some gymnastics today! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. CFG Power Lifting and Strength Concepts: 7:30 p.m. The Cascade Physical Therapy Shoulder Seminar is going to today at 7:30pm – There will be NO OPEN GYM at 7:30pm tonight due to the seminar.  Sorry for the...Read More

Josh getting after some deadlifts. Remember we are on a dead lift cycle! Make the squats lighter and fast! Weightlifting 3 Sets: Back Squat (6-8 reps @ 31×1) Rest 90 Seconds Weighted Pull-ups (3-5 reps @ 21×0) Rest 90 Seconds Metcon Four rounds for time of: 60 Double-Unders 30 Wall Ball Shots (20/14 lbs) 15...Read More