The gym is closed today for Thanksgiving! Please enjoy your time with family, friends, and loved ones… and eat some delicious food!   Announcements:  No classes today, Thursday 11-27-14 Morning Classes tomorrow (Friday) are cancelled (5, 6, 7, 8, and 9am Classes) Regular Schedule resumes on Friday at 12:00 noon (meaning classes for Friday are 12:00, 3:30, 4:30, and 5:30pm only) ROW-Vember sheets must be turned in by NO LATER THAN 7:30pm on Sunday. Be sure to turn in your forms, ladies! Men, please have your photos for No-Shave November emailed in by Monday, or we can take your picture in the gym that same day!Read more

Fran has a wrist issue she’s battling with, so she can’t do 2-armed Kettlebell Swings without pain. What does she do instead? She only uses one arm, and STILL lifts more weight than a lot of other people! You’re an inspiration, Frannie!   Strength Three rounds today Overhead Squat (8-10 reps @ 2010) Rest 10-15 seconds Ring Dip (10 reps @ 1010) Scale UP will be Muscle-Ups x 4-6 reps Modification will be Matador or Box Dips Rest 3 minutes between rounds   Conditioning In teams of two, partners alternate rounds to complete three each of: Kettlebell Swings (24/16kg) x 30 reps 400 Meter Run Aim to complete all 30 KB Swings in no more than 2 sets. On the runs… go for it!Read more

Jess throwing down at her Olympic Weightlifting Competition this past weekend!   Strength Five sets today Shoulder Press (2 Reps + Push Press x Max Reps @ 10X1) Complete two reps of Shoulder Press, then go immediately into as many reps of Push Press at the Tempo listed as you can. In Wodify, track the Weight used for the Shoulder Press, then in comments, type how many reps on Push Press you complete Rest 15 seconds Push-Up (Max Reps in 45 seconds) Practice PERFECT plank position – no snaking or loss of midline integrity Rest 2 minutes   Conditioning Every minute, on the minute, for 10 minutes perform: DB or Barbell Ground to Overhead x 7 reps 3 Burpees Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then...Read more

  Congrats to all of our athletes who competed this weekend, and a HUUUUUUGE thank you to all of the members who came to cheer them on! Here is a picture of our Turkey Challenge competitors from this weekend.   Conditioning A. Complete as many rounds and reps as possible in 8 minutes of: 135/95 lb. Thruster x 5 reps 135/95 lb. Power Clean x 10 reps Pull-Ups x 15 Reps Please pick a weight that you can get through 5 Thrusters unbroken Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 20 Kettlebell Swings (24/16 kg) 30 Walking Lunge Steps 40 Double-Unders For walking lunges, walk in place, and 15 each leg. Sub for Double-Unders is 80 singles Rest 4 minutes, and then… C. Complete as many rounds and reps as possible in 8 minutes of: 10 Burpees 20 Push-Ups...Read more

    Congrats to the athletes that competed in the Olympic Weightlifting meet in Boulder yesterday! To the athletes who are competing in the Turkey Challenge, you only have one more day tomorrow. Have a great time! If anyone is interested in heading to MBS CrossFit in Broomfield to cheer them on (again, TEN CFG athletes), simply go to www.turkeychallenge.com for directions!     Kip and Coach doing some Wall Balls during Friday’s WOD.   CrossFit Classes at 8, 9, and 10am Ski Prep at 6:30pm   Conditioning Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs (24/20″) 6 Dumbbell Push Press (45/25lbs) 9 Kettlebell Swings (24/16kg) Rest 3 minutes between quarters. Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.Read more