**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! COMPETITION DETAILS CLICK HERE!!! Metcon Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Weightlifting Deadlift (1RM (of possible 3RM) @ 20X0 tempo) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 2 rep * Set 5 – 100% of possible 3-RM x 1 rep *Soon we will test 3RM  Read more

2018 GOLDEN GAMES DETAILS  The competition will start at 8:40 AM with the first WOD brief but please feel free to arrive earlier to warm up. First heat of WOD #1 will start promptly at 9:00 AM. We will run ON TIME if not ahead of schedule. Ceremony and awards will be at 3:00PM. HEAT TIMES: Please see the image (click on it to view larger) above to view your heat times. WORKOUTS: There will be a total of 5 workouts/scores on Sunday. These workouts will not be released until Saturday 8/25 at 12:00 PM. WORKOUT CHECK IN: Every athlete needs to check into their heat 5 Minutes before start to get linked up with their judge and to be assigned a lane. WORKOUT BRIEFS: There will be a brief on each workout and the standards 20 Minutes before the first heat of every workout. Please see attached for the...Read more

**SUNDAY CLASSES CANCELLED FOR IN-HOUSE COMP** Please come and support you gym members competing! – Trail Runs are back tonight at 6:00pm at Matthew Winters, details here. – Metcon In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 2 Minutes 3 Minutes of Front Rack Lunges (95/65 lbs) Rest 2 Minutes 3 Minutes of Box Jumps (24/20in) Rest 2 Minutes  Read more

We are meeting and running Matthews Winter, the trailhead is right across I70 if you head towards Red Rocks from the gym exact location can be found here.  No Coaches on this run today.Read more

Weightlifting Five Sets of: Back Squat (3-5 reps @ 30X1 ) Rest 90 seconds External Rotations (10-12 reps each @ 2110 ) Rest 90 Seconds Metcon (Time) Three rounds for time of: 100 Double Unders 30 Wall Ball Shots (20/14 lbs)  Read more