Jen doing some dips with Bogey as her bodyguard. He’s such a protective Gym Mascot! Strength Clean and Jerk (Take 15 minutes to build to a 1-RM) Conditioning Five rounds for time of: 135/95 lbs Shoulder to Overhead x 5 reps Toes to Bar x 10 reps Double-Unders x 20 reps Pick a...Read More
For those of you who are still interested in Mountain Biking tomorrow at Buffalo Creek, email Greg for meeting location. Riding will begin at around 2pm, and should be done by 5-6pm! [email protected] Have a great weekend, everyone! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead More
Coach Ryan taking a class through more mobility! Strength 4 rounds today. 90 seconds between movements and rounds Dumbbell Walking Lunge (20 total steps) Ring Rows (8-10 reps @ 2111) Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10...Read More
Coach Ryan helping to warm up those shoulders! Strength Please follow the order of sets listed below for today’s strength Take 6-8 minutes to build to a heavy 3-rep Deadlift and then . . . Deadlift x 15 reps (touch and go) Rest 30 seconds Ring Push-Ups x Max Reps Rest 3 minutes Deadlift...Read More
Some of the ladies of CFG sporting their tank tops! Conditioning In teams of three, complete 5 sets each of: 500 Meter Row Burpee Box Jump Overs (24″/20″) x 15 reps 115/75 lb Overhead Squats x 10 reps Each person starts on a different station, and teammates may only rotate to the...Read More
Congrats to Tim for completing the Pikes Peak Marathon on Sunday. His time was 5:36:31 and he placed 73rd overall (16th in my age group) out of 697 finishers. He beat his time from last year by 3 minutes. Oh, and he was at the 5am class on Monday, too! CONGRATS, TIM!! ANNOUNCEMENTS: 1- Please don’t forget...Read More
Click here to watch Demonstration Video Day #1 Monday 8/18/14 20 Negative Pull Ups 25 Inverted Rows 2×30 Sec Plank Day #2 Tuesday 8/19/14 Set of Max Effort Push Ups 3 sets of 40% of that Max Effort (So if you got 10 you would do 3 sets of 4) Day #3 Wednesday...Read More
Sarah and Fletch helping Danny stay loose in-between events at the Fossil Games this past weekend; an event that Danny and Coach Tom’s team won! Strength Power Clean (Take 10-12 minutes and build to a heavy 1-rep) Conditioning “POS” Three sets for times of: 300 Meter Row 185/135 lb. Power Clean x 9 reps Rest...Read More
Just some wall sit fun! Strength Snatch (5 sets of 1.1.1) Rest 10 seconds between reps, 2-3 minutes between rounds Conditioning In teams of two, partners alternate to complete 5 rounds each of: 135/95 lbs Power Cleans x 10 reps Ring Dips x 10 reps Aim to have cleans done as 10 touch-and-go...Read More
