Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Games Open Workout 16.5- 11:00am   Ron crushed 16.5 like an absolute boss!Read more

It’s the last week of the 2016 CrossFit Games Open! Boot Camp got to do Tire Flips this week before the blizzard hit! Conditioning CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45# 6 Bar Facing Burpees 3 Thruster, 65# /45# 3 Bar Facing Burpees  Read more

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