CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (At CFG this week!) Karl did an amazing job on workout 16.5 last Friday. Well done! Conditioning Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″) Modification for OHS will be Front Squat Track fastest...Read More
Jeni had perfect lockouts during 16.5! Strength Four rounds Romanian Deadlift (6 reps @ 4011) Rest 30 seconds Supine Hamstring Curls with Medicine Ball (20 reps @ 11X0) Rest 30 seconds Nose to Wall Handstand Hold (60 seconds) Rest 30 seconds Conditioning Complete as many rounds and reps as possible in 8 minutes of: 12...Read More
CrossFit- 9:00 and 10:00am Yoga- CANCELLED Welcome to CFG, Leanna! She also completed every set of thrusters unbroken during Friday’s workout! Conditioning Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Games Open Workout 16.5- 11:00am Ron crushed 16.5 like an absolute boss!Read More
It’s the last week of the 2016 CrossFit Games Open! Boot Camp got to do Tire Flips this week before the blizzard hit! Conditioning CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- CANCELLED Little Todd showed those kettle bells who was boss during the Tuesday workout! Gymnastics/Skill Work Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps...Read More
In the interest of the SAFETY of our CFG Members, and the forecast and current driving conditions in Golden/Denver (some members have taken over 2 hours to get home from morning classes), we are going to close the gym for the rest of the day (Wednesday 3.23.16). Please stay home, stay off the roads if...Read More
Mobility- CANCELLED this week! Wes is back, everyone! Strength Power Clean + Clean (6 sets of 2 reps) Every two minutes, for 12 minutes: Power Clean + Squat Clean Aim to increase weight each round Conditioning Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs) 12 Pull-Ups Aim to complete Front Squats...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Michael dominated the Red Kettlebell during Monday’s Workout! Strength Box Step Ups (8 reps per leg) Men to 24″and Women to a 20″ Box (if possible to step safely) Rest :30 between legs Rest :60 Single Arm Dumbbell Row (6-8 each arm) Rest :60 Conditioning Complete...Read More
