CrossFit- 9:00 and 10:00am Yoga- 5:00pm Mary and Steve, father/daughter team, crushed Friday’s workout next to each other!   Conditioning Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Rowing for Calories Rest 60 seconds Choose weights where most of the 60 seconds can be completed unbroken each roundRead more

Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon   GOOD LUCK to all of our athletes competing in the “State” weightlifting meet this weekend. Information on who lifts, and when, can be found at the bottom of this post! Three of our “Matt”s hanging after the 5:30 class on Friday!   Crowne Plaza Denver International Airport Hotel 15500 E. 40th Avenue Denver, Colorado 80239 757-652-5348 Saturday Lisa – 1pm Weaver – 7pm Sunday Ben – 9am Mike – 9am Lacey – 11am Jason – 1pm Christie – 3pmRead more

Martin and Mike just chilling inbetween rounds of the Wednesday workout! Strength Hang Snatch + Snatch (Every two minutes, for 20 minutes (10 sets)) Aim to build over each set, keeping technique strong. Conditioning Five rounds for time of: 5 Shoulder to Overhead (155/105 lbs) 10 Burpees Over the Barbell Shoulder to Overhead should be pulled from the ground, and should be unbroken Burpees do not have to be bar-facingRead more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Brad crushed his Dumbbell Squat Clean and Jerks from Tuesday’s workout! Strength Back Squat (Track set of 8 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 2 minutes between sets. Conditioning Every minute, on the minute, for 16 minutes: Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds) Track total number of Calories over all 8 sets (reps) In comments, track weight used for Front Squats, which should be done unbroken (bar pulled from the floor) Pull-ups don’t need to be unbroken, but find...Read more

 Mobility- 10:00-10:30am Stacy getting ready for that next set of Power Cleans!   Conditioning Every 4 minutes, for 24 minutes (6 sets), for times: Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″) Workout is 6 rounds long, we are only tracking 2 of the 6 rounds: Your fastest and your slowest Mobility/Cool-Down 10-15 Minutes of Focused Mobility Work Identify greatest areas of need and work with coaches on mobility work that will best address those areas. *Not Optional 🙂Read more