CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Families who work on cork strength together, are happier families in general. It’s science!   Strength Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps Track the dumbbell weight used for heaviest set, and note how many sets that weight was used for in comments. Conditioning Five rounds for time of: 15 Wall Ball Shots (20/14#) 10 Toes to Bar 5 Burpees Modifications for TTB: Pike Kip Hanging Knee Raise Laying Leg Raise Cash Out Accumulate two minutes in each of the following positions: Couch Stretch (Left Leg) Couch Stretch (Right Leg) Pigeon Stretch (Left Leg Forward) Pigeon Stretch (Right Leg Forward)Read more

Reminder: Barbell Club is taking a REST WEEK, so there will be no Barbell Club this week! It was a really big weekend for CFG athletes! There were four athletes who competed in the Denver Indoor Rowing Championships and seven athletes lifted at the Colorado State Weightlifting Meet! For the rowing competition, we got a good summary from Birddog: “4 500m entries. 4 gold medals for Crossfit golden. We look good in gold.” Congrats to Birddog who rowed a 1:22.1, Scott with a 1:29.1, Kathryn with a 1:38, and Liz with an awesome 1:53! Both ladies got big PRs, and the gentlemen were just off of their lifetime PRs. Coach Danny summarizes the Weightlifting Meet: “We had three people doing their first meet ever and they all did great. Lisa made a 50 kg clean and jerk PR, Mike snatched 80kg and clean and jerked 108kg, and Jason went 93/112, narrowly...Read more

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