Mondays have Baby Cole like…. Woahhhhhh – Weightlifting 4 Sets: Back Squat (3-5 Reps @ 30×1) Rest 60 Seconds Strict Supinated Grip Pull-Up (Max Reps @21×0 ) Rest 2 Minutes – Metcon  Five rounds for time of: 12 Push Press (95/65 lbs) 12 Kettlebell Swings (32/24 kg) – 30-Day Ab Challenge: Day 29 130 Sit Ups 200 Crunches 72 Cobras 72 Leg Raises 125 Second PlankRead more

  Nancy ready for some box jump overs!! Metcon  In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead –(single arm – snatch) 100 Box Jump Overs But there is a twist… Come in to see what the resting Partner has to do.Read more

Nick cooling down after winning a 50k this last weekend!! Awesome Job! Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. with Coach Danny!! Strongman Saturday: 11 a.m. Open gym: 10-12 a.m. Bootcamp Workout Metcon  15 min AMRAP (two person teams) 25 MedBall sit-up/toss 20 Burpee over partner 15 Partner Squats 10 Partner Push ups – 4 Stations (1 partner at each) 0-5 minutes – station 1: 80 Lunges (total lunges) 5-10 minutes – Station 2: 80 Russian Twists (L+R = 1) 10-15 minutes – Station 3: 80 FAST mountain climbers (L+R = 1) foot does not need to plant by hand 15-20 minutes – Station 4: 100 doubles/200 singles 30-Day Ab Challenge: Day 27 125 Sit Ups 190 Crunches 72 Cobras 72 Leg Raises 120 Second PlankRead more

Alex ready for heavy Clean and Jerks! Weightlifting Clean and Jerk (Take 20 Min to build to a heavy single)  – Metcon For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters – 30-Day Ab Challenge: Day 26 120 Sit Ups 180 Crunches 70 Cobras 70 Leg Raises 110 Second Plank  Read more

This weeks trail run is at South Table Mountain. There is no designated trail head where we park. The picture above shows the attached location of the parking lot and where we will meet. The address for parking lot is 1819 Denver W Dr #450 Lakewood, CO 80401Read more