Peter has only been with us for a few days, and this is what his Clean looks like… pretty darn good, huh?! Nice work, sir!   Conditioning “Empower” Complete as many rounds and reps as possible in 14 minutes of: 9 Burpees 20 Kettlebell Swings (24/16kg) 20 Air SquatsRead More

Announcement: There will be NO CrossFit Kids today! Sorry for the inconvenience! Also, since the New Barbell Club cycle has started, there is also no Barbell Club on Saturdays anymore.   Boot Camp Thursdays getting after some stick jump-overs!   Boot Camp: 8am Olympic Lifting: 9am  Read More

Hey, it’s a picture of Patrick from the “Ground-to-Overhead” portion of Thursday’s workout!   Strength Four rounds Front Squat (3-5 reps) Rest 10 seconds Tall Box Jumps (1.1.1.1.1) Rest 5-10 seconds between singles Rest 3 minutes between rounds   Conditioning For time: Row 1000 Meters immediately followed by, Three rounds of: 95/65 lbs Thrusters x 15...Read More

Grant has had a BIG week so far! He PR’d his Snatch Balance at 225lbs on Monday, and then hit a 405lb Deadlift for three reps. Nice job, Grant!   Strength Power Clean (Three singles 1.1.1) Rest 10 seconds between singles Rest 3-4 minutes between sets   Conditioning Three sets of: Against a 2-minute running...Read More

Some STRONG Pulling and Pushing in the gym on Tuesday! Great job, CFG!   Warm-Up Gymnastics Playtime!! Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90...Read More

Check out the 6am crew hanging out together after the workout!   Announcement: Our CrossFit Endurance Program begins tonight, Tuesday, April 7th at 5:30pm at Camp George West Field in Golden (Click HERE for directions)!!   Strength 5 or 6 working sets Deadlift (3 Reps) With PERFECT posture and mechanics) @ 20X0 tempo * Set 1...Read More

The team gets after it during a WOD with deadlifts! Remember: Our CrossFit Endurance Program begins this Tuesday, April 7th at 5:30pm at Camp George West Field in Golden (Click HERE for directions).   Strength Take 15-20 minutes Choose one of the two exercises, based on your ability level, and comfort with your squat. One...Read More

Our gym is in a pretty awesome location! Regular Schedule today on Easter Sunday: 8, 9, and 10am CrossFit   Conditioning In teams of two, with only one person working at a time, complete: 100 Box Jump Overs (24″/20) 800 Meter Run 100 Goblet Squats (24kg/16) 800 Meter Run 100 Burpees 800 Meter RunRead More

Kelly and Nick working on their dumbbells lockouts during the Friday workout. Another reminder, we have regularly scheduled Saturday and Sunday Classes (Easter) this weekend, with classes at 8, 9, and 10am! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead More

It’s been a pretty awesome week! What has been your favorite WOD this week so far? ***Remember, we have a regular Sunday Schedule this weekend, even though it’s Easter!***   Strength Push Press (Three sets of 3-5 reps) Rest 2 minutes between sets Remember, NO “re-dip” of the legs!   Conditioning In teams of 2...Read More