We are biking North Table Mountain! Meeting at New Terrain Brewery, we will bike then can grab a beer! 16401 Table Mountain Pkwy, Golden, CO 80403  Read more

  Francis is ready for those Rows!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Three Sets: Front Rack Walking Lunge 8-10 Reps @ 2011 Rest 60-90 Seconds Turkish Get Up 2-3 Reps Each Arm Rest 60-90 Seconds Prone Planks Hold 60-90 Seconds Rest 60-90 Seconds – Metcon Complete as many rounds and reps as possible in 5 minutes of: Dumbbell Weighted Burpees x 3 reps Alternating Dumbbell Rows from the Plank x 5 reps (each arm) Dumbbell Thrusters x 7 reps Rest two minutes and then repeat.  Read more

Bench Press Max Out Monday! Weightlifting Bench Press (Every 3 minutes, for 18 minutes (6 sets):) Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 1 rep @ 93-95% Set 5 – 1 rep @ 97-99% Set 6 – 1 rep @ 102% or more – Metcon Four rounds for max reps of: 60 seconds of Rowing for Calories Rest 15 seconds 60 seconds of Push-Ups Rest 15 seconds 60 seconds of Strict Supinated-Grip Pull-Ups Rest 90 seconds  Read more

Alex is ready for some wall balls! – Yoga: 11 a.m. – Metcon In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of: 5 Power Cleans (135/95 lbs) 10 Burpees Over the Barbell 20 Wall Ball Shots (20/14 lbs)Read more

Adam rocking some Assault bike! Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturdays: 11 a.m. Open Gym: 10 a.m. -12 p.m.  Read more