CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- CANCELLED Little Todd showed those kettle bells who was boss during the Tuesday workout! Gymnastics/Skill Work Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow Body Hold Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 repsModifications: 1- Pistol Technique Work (Bench or Rig for support) 2- Seated DB Press (unbroken for :30) 4- 2 sets of 3 Pull-Ups/Ring Rows and 3 Dips Conditioning Three sets for max reps of: 60 seconds of Burpees Rest 60 seconds 60 seconds of Box Jump or Step-Overs (24/20″) Rest 60 seconds 60 seconds of Dumbbell Plank Rows (50/35#) (hold push-up position, row left, row right…repeat....Read more

In the interest of the SAFETY of our CFG Members, and the forecast and current driving conditions in Golden/Denver (some members have taken over 2 hours to get home from morning classes), we are going to close the gym for the rest of the day (Wednesday 3.23.16). Please stay home, stay off the roads if you can, and STAY SAFE! – Your CFG CoachesRead more

Mobility- CANCELLED this week! Wes is back, everyone! Strength Power Clean + Clean (6 sets of 2 reps) Every two minutes, for 12 minutes: Power Clean + Squat Clean Aim to increase weight each round Conditioning Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs) 12 Pull-Ups Aim to complete Front Squats in no more than 2 sets each round  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the track) Michael dominated the Red Kettlebell during Monday’s Workout! Strength Box Step Ups (8 reps per leg) Men to 24″and Women to a 20″ Box (if possible to step safely) Rest :30 between legs Rest :60 Single Arm Dumbbell Row (6-8 each arm) Rest :60 Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Barbell Thrusters (75/55 lbs) 20 Overhead Alternating Reverse Lunges *Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.  Read more

His nickname is Thor for a reason. Get it, Mike! Strength Back Squat (Build to 2 Reps at 95% of 1RM) *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 – 2 reps @ 95% Rest 2 minutes between sets *Please remember, these percentages are based on last tested, successful 1-RM. Conditioning Complete as many rounds and reps as possible in 15 minutes of: Run 200 Meters with Medicine Ball 15 Wall Ball Shots (20/14 lbs) 15 Kettlebell Swings (32/24 kg) KB Swings shoud be done in no more than 2 sets. The run counts as 1 rep per round, Hail Mary rule applies.  Read more