CrossFit Endurance- 5:30pm (at CFG) Rowing like machines during Endurance! Conditioning Funky 4’s For Time: 400m Run 40 Burpees 40 Knee to Elbows 400m Run 40 Double Unders 40 Lunges 400m Run 40 KBS (35/25) 40 Jumping Pull-Up 400m Run 40 Sit Ups 40 Wall Balls (14/20) 400m Run  Read more

Mobility- 10:00-10:30am John may be new at CFG, but check out his Overhead positioning! Strength Deadlift (Every 3 minutes, for 15 minutes (5 sets of) 3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Conditioning Complete as many rounds and reps as possible in 15 minutes of: 10 Ground to Overhead (135/95 lbs) 100 Meter Run 10 Burpee Pull-Ups 100 Meter Run  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Katie, Katie, and Katie having a good time!   Strength Pause Front Squat (4-6 reps @ 31X1) Every 3 minutes, for 15 minutes (5 sets)   Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14#) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24/20″) Rest 60 secondsRead more

CrossFit Endurance- 5:30pm (at Bell Middle School Track) Conditioning Part A 6 Up-Hill Repeats (Time) Rest 2 min between runs. Track total time including rest. Part B 20 Minute Run – 3min ON; 2min OFF (Distance) Part C 6 down-hill repeats Your rest will be walking back up to the top. Not for time  Read more

Wheat Ridge High School puts on the Farmer’s 5000 5k Race every year. This year, our very own Tim and Kat placed first in each of their respective divisions. Great job, you two! #PowerCouple Strength Four sets Snatch + 2 Overhead Squats (3 total reps) Conditioning Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead (50/35#) 60 seconds of Row for Calories Rest 60 seconds between setsRead more