Its Haloween! Dont forget to wear your costume! – Metcon CFG Fight Gone Bad 3 Rounds 1:00 min Wall Balls 20/14 1:00 min Sit Ups 1:00 min Box Jumps 20″ (everyone) 1:00 min Push Press 75/55 1:00 min Row (calories) 1:00 min RestRead More

Todd dialed in! – Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Power Clean + Split Jerk (Build over your 10 sets)  – Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRead More

Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x...Read More

John grinding through those pistols! – Weightlifting Every 2 Minutes, for 10 Minutes (5 sets): Back Squat Set 1 – 5 reps @ 45-55% Set 2 – 5 reps @ 55-65% Set 3 – 3 reps @ 65-75% Set 4 – 2 reps @ 75-85% Set 5 – 2 reps @ 80-90%Followed by… Every 2...Read More

Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): High Hang Snatch + Hang Snatch Start around 55% and build – Metcon For time: 30 Burpees Over the Barbell 15 Ground to Overhead (155/105 lbs) 30 Burpees Over the BarbellRead More

Weightlifting 5 Sets of: Unsupported Seated Strict Press (4-5 reps) Rest 2-3 Minutes bewtween sets – Metcon Complete as many rounds and reps as possible in 12 minutes of: 50 Double-Unders 15 Push Press (115/75 lbs) 15 Pull-UpsRead More

We had quite a few people lift at the Front Range meet this weekend! They all did awesome including Kathryn’s 7kg Meet PR in Snatch as well as at 3kg Meet PR in Clean and Jerk for a massive 178kg Total! – Weightlifting Deadlift (Building to Heavy 3 rep) Set 1 – 50% x 8...Read More

Metcon Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute. – Reminder that nutrition coaches Jess Walker and Erin Weaver will be...Read More