Jason working through some Toes to Bar! – Weightlifting Every 2:30, for 20 minutes (8 sets): Hang Snatch (1.1.1 Rest 5 seconds between singles) Build to a heavy “triple” – Metcon  Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatches (135/95 ) 14 Toes to Bar  Read more

Thursday’s 5:30pm Trail Run will be at Night Bird Gulch Trail.  The trail is a 5 mile loop of fairly technical running. Below you will find both written directions as well as a google map link to the trailhead. To get to the Nightbird Gulch trailhead, you need to find the neighborhood access.  As neighborhood access, goes, this is pretty good.  There is a long curb for parking and a clear trail sign, please be respectful of the residents as this is a neighborhood street.  From Denver, take I-70 west to 58 towards Golden.  Turn right (north) on Hwy 93.  At the traffic signal turn left on Iowa Drive and then Right on Canyon Point Circle, the trailhead is on the right. https://www.google.com/maps/place/39%C2%B045’41.7%22N+105%C2%B014’15.2%22W/@39.761589,-105.2381012,19z/data=!3m1!4b1!4m5!3m4!1s0x0:0x0!8m2!3d39.761589!4d-105.237554    Read more

Rope Climbs!! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 2 Rope Climbs Station 2 – Arch to Hollow Rolls x 20 reps Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary – Metcon  Against a 2-minute running clock, complete a total of six sets of the following: Row 300/250 Meters Push-Ups x Max Reps Rest 2 minutes between sets.  Read more

Who likes Deadlifts!?! Ben does! – Weightlifting Deadlift: 6 Sets Set 1 – 5 reps @ 75-80% Set 2 – 3 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 5 reps @ 80-85% Set 5 – 3 reps @ 85-90% Set 6 – 1 rep @ 90+% Rest 3 Minutes between sets  – Metcon  Three rounds for time of: 20/15 Calories of Assault Bike (or 400 Meter Run) Athletes choice 15 Box Jumps (24″/20″) 15/10 Strict Handstand Push-Ups Time cap: 12 minutes  Read more

We have some rain coming in this week so we will be riding Apex again just incase we need a quick turn around and escape from the weather. Meet at the gym at 5:30!Read more