Jen working through some push ups a couple weeks ago to finish up the open! 3 Rounds Bench Press (4-6 reps @ 20X1) Rest 60-90 Seconds Single Arm Dumbbell Row (15-20 Reps @10X0) Rest 60-90 Seconds Metcon Five rounds for time of: Row 500 Meters 20 Push-Ups 10 Toes to Bar 30-Day Ab Challenge: Day 17 85- Abmat Sit-Ups 110 – Crunches 55 – Cobras 55 – Leg raises 75 second PlankRead more

Meeting at 5:30 at the Trailhad above! Meet at North Table Mountain Trailhead off of 93. If you are driving from the gym go passed downtown Golden and head North on 93 towards Boulder. Here is a link and more details on the trail! https://www.mtbproject.com/trail/5466724/north-table-loop  Read more

Paige and Caitlyn getting ready for some gymnastic days! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. 8 Min AMRAP: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… 6 Min AMRAP: 15 Ring Dips 15 Box Jump-Overs (24″/20″) Rest 4 minutes, and then… 4 Min Max Calories: Row or Bike 30-Day Ab Challenge: Day 16 Rest Day!  Read more

Camilla and Fekie got second in their competition and Lakoda got 1st! Great weekend for CFG ladies! Weightlifting Clean (Every 2 Minutes, 20 Minutes (10 sets)) Build to a heavy single Metcon  “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs.) 10 Burpees Over the Barbell 30-Day Ab Challenge: Day 15 80- Abmat Sit-Ups 100 – Crunches 52 – Cobras 52 – Leg raises 70 second PlankRead more

Danyelle warming up for some nice Deadlifts today! Reminder… the way Sunday workouts are programmed is to accommodate large classes, meaning we are limited on types of movements/lifts, and are really for people who missed classes earlier in the week.  If you come Friday, Saturday, Sunday, Monday there is a good chance there will be movements that are repeated over those 4 days.  Please keep this in mind when you are planning your week of training or speak with a coach on substituting a movement. Metcon  With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (115/75 lbs) 10:00 – 50 Deadlifts – at same weight as STOH – should be light! 15:00 – 75 Wall Ball Shots (20/14 lbs) 20:00 – 75 Box Jump Overs (24″/20″) 25:00 – 800 Meter Run 30-Day Ab Challenge: Day 14 75- Abmat Sit-Ups 95 – Crunches...Read more