Noah and Kayla enjoying some of our Colorado Sunshine!   Reminder: CrossFit Endurance will be tonight at 5:30pm Tuesday, April 14th at 5:30pm at Camp George West Field in Golden (Click HERE for directions)!   Strength Power Clean (Build to today’s heavy 1RM Power Clean) Please remember that a Power Clean means you catch the bar above parallel. This should not mean that your feet go wider to accommodate that!   Conditioning In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (from today) Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at...Read more

Mike looked strong with his Clean and Jerks during the Thursday workout!   Strength Weighted Pull-ups (Find today’s 1-RM Weighted Pull-Up) In six attempts or less, find your 1-RM Weighted Pull-Up. Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM Modification can be sets of 3-5 Negatives (as slow as possible), either by jumping chin over Pull-Up Bar or Slow Ring Rows.   Conditioning Complete as many reps as possible in 7 minutes of: 3 Thrusters (95/65 lbs.) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups 15 Thrusters 15 Pull-Ups 18 Thrusters 18 Pull-Ups And so on…   30-Day April Ab Challenge workout: (Note: This challenge is completely optional for all members!) Monday- 10 Crunches 5 V-Ups 8 Leg Raises 15 second plank **Friends, please note that this challenge starts out slow and builds to some high volume! Don’t worry if you...Read more

Peter has only been with us for a few days, and this is what his Clean looks like… pretty darn good, huh?! Nice work, sir!   Conditioning “Empower” Complete as many rounds and reps as possible in 14 minutes of: 9 Burpees 20 Kettlebell Swings (24/16kg) 20 Air SquatsRead more

Announcement: There will be NO CrossFit Kids today! Sorry for the inconvenience! Also, since the New Barbell Club cycle has started, there is also no Barbell Club on Saturdays anymore.   Boot Camp Thursdays getting after some stick jump-overs!   Boot Camp: 8am Olympic Lifting: 9am  Read more

Hey, it’s a picture of Patrick from the “Ground-to-Overhead” portion of Thursday’s workout!   Strength Four rounds Front Squat (3-5 reps) Rest 10 seconds Tall Box Jumps (1.1.1.1.1) Rest 5-10 seconds between singles Rest 3 minutes between rounds   Conditioning For time: Row 1000 Meters immediately followed by, Three rounds of: 95/65 lbs Thrusters x 15 reps Double-Unders x 30 reps Row is not meant to be a sprint Try to get Thrusters unbroken Sub for DU’s will be 60 Single-UndersRead more