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 1 minute   Complete as many rounds and reps as possible in 5 minutes of:5 Dumbbell Man-Makers 50/35# (push up – row – row – power clean – push press)10 Box Jumps (24″/20″)   Rest 1 minute   Complete as many rounds and reps as possible in 5 minutes of:15 Ab Mat Sit-ups10 Hand Release Push-Ups  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 … “Clovis” For time: Run 10 miles 150 Burpee pull-ups (Partition the run and burpee pull-ups as needed). We typically do not program or offer the option of doing a CrossFit workout of this length/difficulty but wanted to offer the chance to try it for some of our more seasoned athletes.  The only scaling option we will allow is ½ Clovis.  This is an extremely long workout and we will be starting at 7:00am, with a 2.5-hour time cap. Nutrition/hydration should be treated similar to a half marathon. This workout should NOT be taken lightly, even the...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 at 6pm.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 ups)Read more