Top picture consists of three of the CFG Members with some of the coolest nicknames out there (The Unit, Birddog, and Mango!) for their degrees from the Colorado School of Mines! Also, congrats to Katie (bottom picture) for graduating and Dr. Caelen for his new degree!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am   30-Day Ab Challenge: Day 27- 62 Crunches 45 V-Sits 52 Leg Raises 80 Second Plank Hold  Read more

It was her first CrossFit class with us ever, and Jess’ form already looks like this. We’ve got a natural, folks. Welcome aboard, Jess!   Strength Three sets Deadlift (6-8 reps @ 20X1) Rest 20 seconds Kettlebell Swing (20 Unbroken Swings) Rest 3 minutes   Conditioning For time: Row 1000 Meters Immediately followed by . . . Three rounds of: 95/65 lb. Thrusters x 10 reps Pull-Ups x 20 reps Immediately followed by . . . 100 Double-Unders One overall time is logged for all work! Row should be at 85/90% effort, not much more. Thrusters should be unbroken every round, pull-ups do not need to be unbroken. Sub for 100 Double-Unders will be 300 Single-Unders. Yes, 300!   30-Day Ab Challenge: Day 26- 60 Crunches 42 V-Sits 50 Leg Raises 70 Second Plank HoldRead more

Big Jim running in the fog earlier this week!   Strength 4 Rounds Shoulder Press (4-6 reps @ 20X1) Rest 90 seconds Strict Pull-Up (2-3 reps @ 21X0) Advanced athletes can perform 2-3 Strict Muscle-Ups (bar or ring) Rest 90 seconds   Conditioning Complete as many rounds and reps as possible in 7 minutes of: Ring Push-Ups x 15 reps 24″/20″ Box Jumps x 20 reps Ring Push-Ups should be for more advanced athletes. Modifications can include regular push-ups from the toes (no rings), then knee push-ups (also not on rings).   30-Day Ab Challenge: Day 25- 57 Crunches 42 V-Sits 48 Leg Raises 70 Second Plank HoldRead more

Announcement: Dr. Dorian will be in tomorrow from 4:45-7:00pm tomorrow! It’s John’s first full week with us here at CFG. Looking good on that KB Swing form! Welcome aboard, John!   Gymnastics Playtime! Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…   Conditioning Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots (20/14#) x Max reps Rest 3 minutes Repeat for a total of three sets. Athlete goal should be a minimum of 5-10 Wall Ball reps each round. Modify Run/Row distance to allow that, if necessary. Score is total reps between all three rounds, but write each round total in comments. Example: Total Score- 40 Comments: 15/15/10...Read more

Max and Tony both looked STRONG on their Cleans on Monday!   Strength Three sets Bench Press (4-6 reps @ 20X1) Rest 90 seconds Single Arm Dumbbell Row (15-20 reps @ 10X0) Rest 90 seconds   Conditioning Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm Kettlebell Press (24/16 kg) 300 Meter Run (5 KB Press each arm If weather is bad, sub 300m Row)   30-Day Ab Challenge: Day 23- 52 Crunches 35 V-Sits 44 Leg Raises 60 Second Plank HoldRead more