Tilly looked strong on her Clean and Jerks this week! Strength Three sets Bench Press (8-10 reps @ 20X1) Rest 60 seconds Kettlebell Swing (20-25 Unbroken Reps) Weight should be as heavy as good form will allow Rest 60 seconds Conditioning For time: Row 500 Meters immediately followed by… Three rounds of: 15 Slam Balls (50/30#) 10...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) Mike’s form is SOLID on his Split Jerks! Conditioning Deck of Cards!Read More
Dr. Dorian will be in at 4:45pm on Wednesday, 9.16.15! On the week of her 3-year CrossFit Anniversary, Tayler got her first ever band-assisted Bar Muscle-Up! Congrats! Strength Clean and Jerk (15 minutes and build to today’s 1RM Clean and Jerk) When “Clean and Jerk” is listed, assume it is meant to be a Squat...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Simon did the Tough Mudder this past weekend. THREE TIMES! He completed 2 laps on Saturday, 1 on Sunday > Total numbers were just under 35 miles; 7,500+ ascent/descent; 57 obstacles up at Snowmass. Great job, Simon! Strength Four sets Front Squat (Halting Front Squats x 4-6...Read More
Courtney is strong! Skill Work Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps Modifications: Muscle-Up- 5 Pull-Ups/Rows + 5 Dips Snatches- Switch between Muscle and Power if athlete knows both Double Under- 45 seconds of DU work ...Read More
Reminder that Yoga starts Sunday night this week (9.13.15) at 5:00pm at CFG! Another tattoo for the fifth week of the “Who is that” game! Hint: athlete may be upside down! Conditioning In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings (24/16kg) 300...Read More
It’s nice having Kayden back at CFG. Check out how great his cleans look! Gymnastics/Skill Work Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters Conditioning Complete as many rounds and reps as possible in 7...Read More
Thursday night (9.10.15) at 6:30pm CFG and Cascade Sports are teaming up to bring you great injury prevention clinic on low back pain. Physical Therapists, Justin Dudley and Lauren Binder will discuss what causes common types of back pain, strategies to reduce it and ways to prevent back pain in the first place. The lecture is...Read More
Dr. Dorian WILL be in today at 4:45pm (9.9.15). Also, CrossFit Endurance will be cancelled on Thursday this week (9.10.15). Welcome to CFG, Lexie! Strength Five sets Power Clean (3-5 reps) Try to make reps touch-and-go for as many sets as possible. Rest 2-3 minutes between rounds Conditioning Complete rounds of 21, 15 and 9...Read More
