Adrian doing work on his Kettlebell L-Sits! Strength: Five sets of: Snatch x 1.1 (rest 10 seconds between singles) Rest 2-3 minutes Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 115/75 lb Thrusters x 3 reps Pull-Ups x 6 reps 30″/24″ Box Jumps x 9 repsRead More
We’ve moved!! Today is officially the first day in our new space, so don’t forget to go there instead of our old location! We can’t wait for you all to see it! New Address: 720 Corporate Circle Unit P Golden, CO 80401 Strength: Five sets of: Back Squat x 3 reps Rest 2-3 minutes...Read More
Happy Thanksgiving, everyone! We hope you guys have an amazing weekend, and we cannot wait to see you all in the new space this Monday! Here is the schedule for the remainder of this week: Friday: 8am and 9am Class Saturday: Closed (Moving) Sunday: Closed (Moving)Read More
This is what 19 people in one class, all rolling a lovely lacrosse ball along their shoulder blades, looks like! Warm-Up: 3 Rounds of- 1 Minute of Jumping Jacks 1 Minute of PVC Pass Throughs 1 Minute of Air Squats* *Second and third rounds do Jump Squats Strength: 3 Sets of 10 Step-Ups...Read More
Coach Megan and Coach Tom both competed at the 2013 Turkey Challenge this past weekend. Check out the backdrop from at the gym that hosted the event. Not bad, huh? Warm-Up: 3 Rounds of- 10 KB Swings 10 Goblet Squats (light KB) 10 KB Push Press (each arm) – Try to not set down...Read More
Don’t be alarmed, friends. Our gym will look a little bit different this week! Warm-Up: 2 Rounds, not for time: 1 Length Walking Lunge 1 Length Broad Jump 1 Length High Knees 1 Length Butt Kicks – Then – 2 Rounds, not for time: 20 Air Squats 20 Sit-Ups Mobility: Lacrosse Ball Exercises...Read More
Warm-Up: 3 Rounds of: 10 Plate-to-Overhead 10 Plate Burpee Jump-Overs Strength: Four sets of: Romanian Deadlift x 6-8 reps @ 3011 (TEMPO work) Rest 60 seconds Lateral and Front Raises x 8-10 reps each arm (no more than 10lbs in each hand) Rest 60 seconds Conditioning: B. Two rounds for time of: 500 Meter...Read More
Warm-Up: 2 Rounds of: In teams of 2 Row 350m 5 Inch Worms (walk out, do push-up, walk back in) 10 Knuckles to Toes 10 KB Swings (light) Strength: Four sets of: Strict Pull-Ups x 4-6 reps @ 21X0 (TEMPO work) Rest 60 seconds L-Sit x 30-60 second hold* (if you cannot do this consecutively,...Read More
Warm-Up: 2 Rounds of: 5 Wall Climbs 10 Jump Squats (Ideally, unbroken) Mobility: 2 Rounds of: Shoulder/Calf Stretching- 20 Pass-Throughs* (front + back = 1), :30 each foot/Calf Stretch against Pull-Up Rig/Wall *Try not to stop moving through all of the pass-throughs Strength: Five sets of: Shoulder Press x 2-3 reps @ 20X1...Read More
