Just a reminder, if you are planning on coming to do Murph on Monday. You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW. Its ok to take Sunday off and rest for Monday! – Metcon  In teams of two, alternating each movement, complete ten rounds for time of: 10 DB Push-Press (50/35 lbs) 20 Box Jump or Step-Overs (24″/20″) 500m Row Partner A performs 10 DB Push-Press; Partner B performs 20 box jump-overs; Partner A rows 500 meters; Partner B performs 10 DB Push Press;Read more

Two kinds of workouts on the weekends! – Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m.Read more

Rachel concentrating on those Turkish Get ups – Metcon For time: 30 Ground to Overhead (95/65 lbs) (RX+ 135/95#) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run  Read more

Once again tomorrow is going to be weather dependent. There is an 80% chance of thunder storms and rain tomorrow. If the weather is nice we will be doing Matthews Winters. Check the website/facebook tomorrow and we will will update it around 3:30 with a yes or no answer. Update!! We are  running Matthews Winters today, the trailhead is right across I70 if you head towards Red Rocks from the gym! Check out the link if you are not sure how to get there or want more details about the trail. https://www.strava.com/segments/1164072 If you haven’t downloaded Strava it is a great app for mountain biking and trail running.Read more

Lee working through some Thrusters! Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Front Squat (Rest 2-3 Minutes between sets)  Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep Set 4 – 90-95% of possible 1-RM x 1 rep Set 5 – Test 1-RM Set 6 (optional) – Exceed Set 5 weight – Metcon (2 Rounds for time) Two sets for times of: Row 500 Meters 30 Ring Dips 20 Toes to Bar Rest 4 minutes between sets  Read more