CrossFit- 9:00 and 10:00am Yoga- 5:00pm Jack is one of our newest members! Say hello and introduce yourself if you see him around.   Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 100 Kettlebell Swings (32/24 kg) Both athletes perform the run at the same time.  Read more

Boot Camp- 8:00 and 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Justin is leaving us for a few months and heading back to Australia. We’ll miss you, Justin. Hurry back!Read more

Sending a huge congrats to Leanna, who won GOLD in the 75kg class at the USPA Colorado State Championships. We’re proud of you! Strength Split Jerk (Every 2 minutes, for 20 minutes (10 sets): 1 rep) Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics. Conditioning Complete as many rounds and reps as possible in 12 minutes of: 6 Ground to Overhead (135/95 lbs) 12 Alternating Overhead Reverse Lunges (135/95 lbs) 12 Ring Dips Ground to Overhead can be done as singles. Aim to complete Lunges in no more than 2 sets. Modifications for Dips- Matador or Box Dip  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm The excitement when your “Row-ling” partner gets a great score!   Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Track fastest and slowest rounds Swings should be completed in no more than 2-3 sets. Pull-Up variations should be completed in no more than 3 sets. Core Work Hawaiian Squats x 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds Link for Hawaiian Squats- https://www.youtube.com/watch?v=Ya7sdSAt1Hg  Read more

Mobility- 10:00-10:30am Clif gets back into town, and immediately crushes his hamstring curls with the med ball. Welcome back, sir! Strength Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111 Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111 Station 3 – Supine Ring Row x 10-12 reps @ 2111 Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled) Only track the weight used on the Split Squat Front-Foot Elevated Split Squat (6 reps each leg @ 3111) Skill/Core Work Three sets of: Nose-to-Wall Handstand Hold x 45-60 seconds Rest 30 seconds Couch Stretch x 90 seconds each leg Rest 30 seconds  Read more