Announcement: There will be NO i99 Session tonight, 5/14/15 Our CrossFit Endurance group had a big turn-out for the Tuesday session! Here’s a picture of the crew getting after their “cookie” to wrap up the day! Strength Clean (Build to today’s heavy 1RM Clean) Take 15 minutes and build to a heavy, but not...Read More
Dr. Dorian will be in from 4:45-7pm. Alisha has only been here a few days, but already has her Cleans down. What a fast learner! Strength 3 Rounds Bulgarian Split Squat (6-8 reps each leg @ 30X1) Rest 60 seconds Dumbbell External Rotations (6-8 reps each @ 2020) Rest 60 seconds Conditioning In...Read More
Announcements: – There will be NO CrossFit Kids this week (Tuesday or Saturday). Sorry for any inconvenience, but next week we’re back on! – CrossFit Endurance is on at 5:30pm, as usual – Today is the FINAL DAY of the Ab Challenge Mike G. and Mike J. with their unbroken KB Swings on Monday afternoon!...Read More
Has anyone else felt like this after the last few days of the 30-Day Ab Challenge? Only two days left, everyone. Keep it up, you’re almost there! Strength 5 Sets Snatch (1.1.1) Rest 5-7 seconds between singles Rest 2 minutes between sets Conditioning In teams of two, partners alternate to complete 5 sets each...Read More
Reiko always has such strong lock-outs! Conditioning In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead (45/25#) 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps...Read More
Top picture consists of three of the CFG Members with some of the coolest nicknames out there (The Unit, Birddog, and Mango!) for their degrees from the Colorado School of Mines! Also, congrats to Katie (bottom picture) for graduating and Dr. Caelen for his new degree! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am ...Read More
It was her first CrossFit class with us ever, and Jess’ form already looks like this. We’ve got a natural, folks. Welcome aboard, Jess! Strength Three sets Deadlift (6-8 reps @ 20X1) Rest 20 seconds Kettlebell Swing (20 Unbroken Swings) Rest 3 minutes Conditioning For time: Row 1000 Meters Immediately followed by ....Read More
Big Jim running in the fog earlier this week! Strength 4 Rounds Shoulder Press (4-6 reps @ 20X1) Rest 90 seconds Strict Pull-Up (2-3 reps @ 21X0) Advanced athletes can perform 2-3 Strict Muscle-Ups (bar or ring) Rest 90 seconds Conditioning Complete as many rounds and reps as possible in 7 minutes of:...Read More
Announcement: Dr. Dorian will be in tomorrow from 4:45-7:00pm tomorrow! It’s John’s first full week with us here at CFG. Looking good on that KB Swing form! Welcome aboard, John! Gymnastics Playtime! Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol...Read More
Max and Tony both looked STRONG on their Cleans on Monday! Strength Three sets Bench Press (4-6 reps @ 20X1) Rest 90 seconds Single Arm Dumbbell Row (15-20 reps @ 10X0) Rest 90 seconds Conditioning Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm Kettlebell Press (24/16 kg) 300...Read More
