Andrew has only been training here with us for a few weeks, but his split jerk form is strong already!   Conditioning Four rounds for time of: Row 400 Meters Run 400 Meters This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.Read more

Amy looking GREAT with her Split Jerk as she enters her Third Trimester. Our CFG Moms don’t mess around. Such strong and inspiring women!   Strength Three rounds today Bench Press (3-4 reps @ 20X1) Weighted Pull-ups (2-3 reps @ 20X1) More advanced athletes can perform 2-3 Rope Climbs each round Rest 2 minutes between movements and rounds   Conditioning “Lynne”-ish Three sets for max reps of: Bodyweight Bench Press (ladies, shoot for 3/4 bodyweight) Pull-Ups (Chest-2-Bar for Advanced) Rest 4 minutes between setsRead more

  Just some of our friends who came to cheer on the teams at the Red Rocks Throwdown a few weeks ago. Thank you all so much for supporting each other so much!   Strength Clean and Jerk (In 12-15 minutes, build to a 3-RM Clean and Jerk) All 3 reps must be completed within a 40 second window   Conditioning “Ten-Minute Capacity Test” For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Pull-Ups Rest 60 seconds 2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females) (the barbell may begin from a rack during this portion of the test) Rest 60 secondsRead more

Conditioning In teams of two, complete: 100 Power Cleans (135/95 lbs) 1600 Meter Relay with a 20 lb Ball or Dumbbell 100 Burpees Only one partner works at a time. Partition reps however you like.Read more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more