JOIN US FOR YOGA AT NOON!    Metcon Three rounds for time of:Partner A Rows 500 Meters…While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, frontrack, or farmer’s carry hold for the duration of Partner A’s rowimmediately followed by…Partner B Rows 500 Meters…While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, frontrack, or farmer’s carry hold for the duration of Partner A’s rowimmediately followed by…Both Partners A and B run 400 Meters (together)   One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a totalof 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.Read more

    Weightlifting Deadlift (2) *Set 1 – 10 reps @ 55% of 1-RM*Set 2 – 10 reps @ 65%*Set 3 – 6 reps @ 80%*Set 4 – 6 reps @ 90%*Set 5 – 4 reps @ 95%*Set 6 – 2 reps @ 100%Rest 2-3 minutes between sets.Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.   Metcon Three rounds for time of:800 Meter Run40 bodyweight lunges (unweighted)20 Pull-UpsRead more

  Gymnastics Every 2 minutes, for 12 minutes (3 sets each) of: Weighted Strict Chest-to-Bar Pull-Ups  (3) *Remaining time accumulate time in L-Sit hold Handstand Walk (50-75 feet)   Metcon Five rounds for max calories/reps of:30 seconds of RowingRest 30 seconds30 seconds of Double-UndersRest 30 seconds30 seconds of Slamballs (30/20 lbs)Rest 30 seconds Mountain Bike Ride If anyone wants to ride Apex meet at the gym at 5:45pm or at the trailhead parking lot at 6pm.   There will be no coach (Greg) on this ride so if you want to do it text Greg (720-312-6987) so he can coordinate who is going and who to look for.   This will also be the last CFG weekly scheduled mountain bike ride. Due the uncertainty of the weather and the little to no attendance last season and this season so far we have decided to cancel the rides moving forward.  Read more

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch (1) Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.   Metcon Complete rounds of 21, 15 and 9 reps for time of:Bar-Facing BurpeesHang Squat Snatches (95/65 lbs)Read more

  Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat (1) *Set 1 – 5 reps @ 70-74% of 1-RM*Set 2 – 5 reps @ 75-79%*Set 3 – 3 reps @ 80-84%*Set 4 – 2 reps @ 85-89%*Set 5 – 2 reps @ 90-94%*Sets 6-8 – 1 rep @ 95+%   Metcon Complete as many rounds and reps as possible in 12 minutes of:40 Double-Unders20 Wall Ball Shots (20/14 lbs)10 Ab-Mat Sit-ups Trail Run Tuesday Elk Meadow Loop tomorrow!  Meet here at 6pm.Read more