Trev and Eryn sharing a bench on their Bulgarian Split Squats!   Strength Clean (Take 15 minutes and build to today’s 1RM Clean) Yes, a full squat clean!   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (Chest-to-Bar pull-ups for advanced athletes) Rest exactly 5 minutes, and...Read More

Kaitlyn looking strong overhead!   Strength Split Jerk (Take 15 minutes to build to a heavy Split Jerk)   Conditioning Three sets for max reps: 135/95 lbs Ground to Overhead x 60 seconds Rest 2 minutes Having to do singles is ok, but do not spend a majority of your “On” minutes resting. Pick a...Read More

Gwen with her DB Shoulder-to-Overhead last week!   Strength Three Sets Bulgarian Split Squat (8-12 reps (each leg)) Rest 30 seconds Pick one of these 3 exercises 1- Handstand Hold (60 seconds) 2- Wall Climb (5 Climbs) 3- Handstand Push-Up (Max Reps (Strict if you can)) Rest 2-3 minutes between sets   Conditioning Every minute,...Read More

Welcome to CFG, Tyler! You’ve been doing a great job, so far!   Conditioning Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings (24/16kg) Rest 3 minutes between sets   30-Day Ab Challenge: Day 7- Rest DayRead More

Charlotte looking so strong with that bar overhead!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am   30-Day Ab Challenge: Day 6- 20 Crunches 12 V-Sits 18 Leg Raises 25 Second PlankRead More

Ace was looking for a 50lb Slam Ball to use for his workout!   Conditioning Teams of two must complete a total of 4 sets each as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps...Read More

A huge CONGRATS to Jen, who recently received her PhD. in Applied Mathematics!! We’re so proud of you!   Strength Four rounds Push Press (3-5 reps) Rest 90 seconds Weighted Pull-ups (3-5 reps) Advanced Athletes: Muscle-Ups Scale Option: Negatives Rest 90 seconds   Conditioning Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Modification for DUs will be 2x...Read More

Alex and Mike got to flip some tires during the Tuesday Boot Camp!   Conditioning Five rounds through Back Squat (10 reps @ 30X0) Rest 30 seconds Single Arm Dumbbell Row (10 reps each arm @ 2111) Rest 30 seconds Kettlebell Swing (Heavy Swings for 10 reps) Rest 30 seconds Dumbbell Shoulder Press (10 reps...Read More

Noah and Kayla enjoying some of our Colorado Sunshine!   Reminder: CrossFit Endurance will be tonight at 5:30pm Tuesday, April 14th at 5:30pm at Camp George West Field in Golden (Click HERE for directions)!   Strength Power Clean (Build to today’s heavy 1RM Power Clean) Please remember that a Power Clean means you catch the...Read More

Mike looked strong with his Clean and Jerks during the Thursday workout!   Strength Weighted Pull-ups (Find today’s 1-RM Weighted Pull-Up) In six attempts or less, find your 1-RM Weighted Pull-Up. Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM Modification can be sets of 3-5 Negatives (as slow as possible), either...Read More