Dr. Dorian will NOT be in on Wednesday, 8.26.15. One of our newer athletes, Dani, looking STRONG on her Front Squats! Welcome, Dani!   Strength Five sets 3-Position Snatch (All three reps = 1 set, complete 5 sets) High Hang, Mid-Thigh, Below the Knee Newer athletes complete all reps from above the knee. All athletes should focus more on safely getting full depth before making large increases in weight. Rest 2-3 minutes between sets   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (115/75#) 7 Lateral Jumps Over Barbell 7 Toes to Bar Overhead Squats don’t need to be unbroken, but make that the goal. On lateral jumps, over + back = 1.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Coach Emily competed in a 10k Swim on Sunday at the Horsetooth Reservoir in Ft. Collins. That’s 6.2 miles of swimming. Nonstop. Great job, Coach!   Strength Five sets Bench Press (5 sets of 2 reps) No tempo work today Rest 2-3 minutes between sets If there is ANY weight on the bar, have a spotter behind you   Conditioning In teams of two, alternate to complete 5 sets each of: 20 Kettlebell Swings (24/32 kg) 20 Hand-Release Push-Ups Sets do not need to be unbroken, but rest between sets should be fairly short. Leave toes on the ground and be sure not to snake during push-ups.Read more

Dina and Jerry had a great time on Saturday at Red Rocks!   Conditioning Baseline 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups   Strength Front Squat (In six sets or less, build to a 1RM Front Squat) Rest 2 minutes between working setsRead more

In our second week of the “Who Is That?” Game, it gets a little bit more difficult! Any guesses on who is pictured here?!   Conditioning In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots (20/14#) 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24/20″) 300 Meter Farmer’s CarryRead more

Friendly reminder that tomorrow’s Boot Camp will be held at Red Rocks Amphitheater at 8am. We’ll meet at the TOP of the stairs. There will still be Olympic Lifting and CrossFit Kids at their regularly-scheduled time of 9am at the gym! Nic was here as usual at 5am. This time, celebrating his bday with the CFG Crew! We hope you had a great rest of your bday!   Boot Camp- 8am at Red Rocks Olympic Lifting- 9am at CFG CrossFit Kids- 9am at CFGRead more