This throwback picture comes from the Grand Opening WOD at the old space FOUR years ago! You’ve got Tom, Jess, Ryan, AND Greg! Strength Front Squat (Track the final set of 3 reps) *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4...Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Did anyone else feel like Mary after the Wednesday workout?! Strength Push Press (5 sets of 3 reps @11X1) Rest 2-3 minutes between sets Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Assault Bike...Read More
Mobility- 10:00-10:30am Pat with that strong form during halting clean-grip deadlifts! Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) 40 Double-Unders – Swings should be done in no more than 3 sets each round – DU modification will be 80 single-unders – Track fastest and...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Families who work on cork strength together, are happier families in general. It’s science! Strength Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Track the dumbbell weight used for heaviest set, and note how many...Read More
Reminder: Barbell Club is taking a REST WEEK, so there will be no Barbell Club this week! It was a really big weekend for CFG athletes! There were four athletes who competed in the Denver Indoor Rowing Championships and seven athletes lifted at the Colorado State Weightlifting Meet! For the rowing competition, we got a good...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Mary and Steve, father/daughter team, crushed Friday’s workout next to each other! Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon GOOD LUCK to all of our athletes competing in the “State” weightlifting meet this weekend. Information on who lifts, and when, can be found at the bottom of this post! Three of our “Matt”s hanging after the 5:30 class on...Read More
Martin and Mike just chilling inbetween rounds of the Wednesday workout! Strength Hang Snatch + Snatch (Every two minutes, for 20 minutes (10 sets)) Aim to build over each set, keeping technique strong. Conditioning Five rounds for time of: 5 Shoulder to Overhead (155/105 lbs) 10 Burpees Over the Barbell Shoulder to Overhead should be pulled...Read More
Mobility- 10:00-10:30am Stacy getting ready for that next set of Power Cleans! Conditioning Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Workout is 6 rounds long, we are only tracking 2 of the 6 rounds: Your fastest and your slowest Mobility/Cool-Down 10-15 Minutes of...Read More
