Mobility- 10:00-10:30am Coach Jen crushing a few reps of Push Press! Strength Back Squat (5 reps @ 80+% of your 1-RM) Every 3 minutes, for 9 minutes (3 sets) of 5 reps @ 80+% of your 1-RM Aim to keep weight the same, and note this is the BEGINNING of a Back Squat “cycle.” Keep...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at South Table Mountain) PLEASE click on link below to get important information on the Endurance WOD for today. (Click here to go to the Endurance WOD) We got to play with the climbing ropes yesterday! Strength Push Press Every 3 minutes, for 15 minutes (5 sets) of: 2-3 reps...Read More
IMPORTANT: WE ARE NOT MEETING AT BELL MIDDLE SCHOOL. Meet at the South Table Mountain Trailhead, near the east entrance of NREL. Google Maps: 14955-14999 Denver West Parkway, Golden, CO 80401 Call/Text Emily With Questions: 785-236-1313 Bring layers of clothing & water; will be cool in the evening. Will also be fighting daylight a bit,...Read More
Jaime looking so strong with her overhead positioning! Gymnastics/Skill Work Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 repsModifications: Rope Climbs- 3 reps of Seated Sit-to-Stands, 3 Pull-Ups/Ring...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Check out Eric and his amazing lockout! Conditioning In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots (20/14#) Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for...Read More
Matt got to work on his Sledge Hammer Swings during Strongman Saturday! Strength Snatch (Every 3 minutes, for 18 minutes (6 sets) of: 1.1.1) Rest 7-10 seconds between singles Conditioning Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (24/16 kg) 30 Push Press (65/45 lbs) 20 Box Jumps...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Check out Jen crushing the Kettlebell Clean-and-Press from last week! Strength Four sets Bench Press (4-6 reps @ 20X1) Rest 60-90 seconds Single Arm Dumbbell Row (8-10 reps each arm @ 2111) Rest 60-90 seconds Conditioning Row 1000 Meters immediately...Read More
CrossFit Endurance- 5:30pm (at CFG) Rowing like machines during Endurance! Conditioning Funky 4’s For Time: 400m Run 40 Burpees 40 Knee to Elbows 400m Run 40 Double Unders 40 Lunges 400m Run 40 KBS (35/25) 40 Jumping Pull-Up 400m Run 40 Sit Ups 40 Wall Balls (14/20) 400m Run Read More
Mobility- 10:00-10:30am John may be new at CFG, but check out his Overhead positioning! Strength Deadlift (Every 3 minutes, for 15 minutes (5 sets of) 3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Conditioning Complete as many rounds and reps as possible...Read More
