Metcon Every 8 minutes, for 32 minutes (4 sets) for times:800 Meter Run40 Double-Unders20 Chest-to-Bar Pull-Ups Trail Run Tuesday Running South Table Mountain.  There are a lot of options in terms of distances so we will just meet at the Trailhead at 6:00pm and go from there. You can park at the business parking...Read More

    Weightlifting Take 10 minutes to build do 85% or more of your 1-RM Back Squat,and then… Every 3 minutes, for 9 minutes (3 sets): Back Squat (2-3 reps @ 30X1)   Metcon Against a 2-minute running clock, perform the following:Row 250 MetersMax Reps of Squat Cleans (135/95 lbs) RX+ (185/125lbs) Rest 2 minutes...Read More

  Metcon In teams of two, alternating each movement, complete ten rounds of:10 Dumbbell Hang “Clusters” (40/25 lbs)20 Dumbbell Box Step-Overs (24″/20″)(40/25 lbs)400 Meter Run   Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner Bperforms 10 hang “Clusters”; etc…. A “Cluster” is a Clean...Read More

  FIRST FRIDAY! Bring a friend to class!   Weightlifting Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (20 steps @ 10X0) Go heavy the final steps should not be performed without struggle.   Metcon Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air Squats   Rest...Read More

   Fourth of July & “Clovis”Gym will be closed July 4th, 2019* *CFG will be closed for regular classes on Thursday, July 4th, 2019.  However we will be doing 1 workout that day based on the request of a former member who no longer goes here LOL.  The workout will be the Hero WOD …...Read More

  Weightlifting Weighted Pull-ups (1) *Set 1 – 3 reps*Set 2 – 2 reps*Sets 3-6 – 1 repRest 2-3 minutes between sets, building to today’s 1-RM   Metcon Three rounds for time of:800m Run30 Slamballs (30/20 lbs)20 Pull-UpsRead More

    Weightlifting Every Two minutes, for 16 minutes (8 sets): Hang Snatch + Snatch (1)   Metcon In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:12 Thrusters (95/65 lbs)12 Bar-Facing Burpees     Trail Run Tuesday Elk Meadow Loop tomorrow!  Meet here...Read More

  GET SIGNED UP TODAY! Wodapalooza  Girls Gone Rx Denver   Weightlifting Power Clean (1) Take 15-20 minutes and build to today’s 1-RM Power Clean   Metcon For time:Row 30 Calories30 Burpees30 Wall Ball Shots (20/14 lbs) (RX + 30/20#)30 Kettlebell Swings (32/24 kg)30 Dumbbell Push Press (50/35 lb DBs)30 Pull-Ups (RX + 10 muscle...Read More

  JOIN US FOR YOGA AT NOON!    Metcon Three rounds for time of:Partner A Rows 500 Meters…While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, frontrack, or farmer’s carry hold for the duration of Partner A’s rowimmediately followed by…Partner B Rows 500 Meters…While Partner A...Read More

    Weightlifting Deadlift (2) *Set 1 – 10 reps @ 55% of 1-RM*Set 2 – 10 reps @ 65%*Set 3 – 6 reps @ 80%*Set 4 – 6 reps @ 90%*Set 5 – 4 reps @ 95%*Set 6 – 2 reps @ 100%Rest 2-3 minutes between sets.Please remember, this should be based off of...Read More