Watching Mom and Dad get ready for some front squats!! Weightlifting Split Jerk (Every 2 minutes, for 20 minutes (10 sets)) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics. Metcon Complete as many Rounds and Reps as possible in 12 minutes of: 6 Ground to Overhead (135/95 lbs) 9 Strict Handstand Push-Ups 12 Ring Dips March 2017 Pull up Challenge: Day # 15 20 Jumping Pull ups 20 Jumping Negative Pull ups 2 Max Effort Flexed Arm HangsRead more

  Endurance will be at South Table Mountain tomorrow because the weather is so nice! Meet at the South Table Mountain Trailhead, near the east entrance of NREL Meet at the trailhead, not the park!  Google Maps: 14955-14999 Denver West Parkway, Golden, CO 80401 Call/Text Greg With Questions: 720-312-6987 Metcon 30 minute tempo @ 80% 80% of your ideal 10k pace Track how far you go Metcon CFE: Dont Stop 100 Squats(45/35) Every time You stop, 5 burpees  Read more

Our New Head Coach Lacey Mcquinn! Crossfit Kids: 4:30 P.M. Crossfit Endurance: 5:30 P.M. at South Table, Meet at the trailhead not the park. (Clink Link for Endurance Workout) Weightlifting Back Squat (Build to Heavy Single) Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105%Rest 2-3 minutes between sets Metcon  Complete rounds of 21, 15 and 9 reps of: 135/95 lb Front Squat Toes to Bar March 2017 Pull Up Challenge:  Day # 14 Set of Max Effort Push Ups 4 sets of 25% of that Max Effort 60 second PlankRead more

Come get your last classes in Monday and Tuesday this week with Coach Tom and Coach Emily before they start their next journey together in Pittsburgh! Weightlifting Halting Clean Deadlift + Clean Pull + Power Clean + Clean (Every 2 minutes, 20 minutes (10 sets)) Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Metcon Two sets for times of: Row 500 Meters Rest 5 minutes March 2017 Pull Up Challenge:  Day # 13 15 Jumping Pull Ups 15 Negative Pull Ups 2 Max Effort Flexed Arm HangsRead more

CrossFit- 9:00 & 10:00am Yoga- 11:00am Jordan and Mike putting on a clinic for T-Bar Rows! Conditioning Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 seconds 60 seconds of Push-Ups (focus on good ROM) Rest 60 seconds Barbell on back, cleaned safely from floor for Jump Squats  Read more