One of the few times Coach Tom let people lay on the ground after a workout (just long enough to take this picture). Great job so far this week, everyone!   Strength Back Squat (5 sets of 2 reps) Build to today’s heavy double. Spotters when weights get heavy. 2-3 minutes between heavier sets. Do work!   Conditioning Four sets, each for time of: Wall Ball Shots (20/14lbs) x 20 reps Toes to Bar x 10 reps Power Clean (135/95lbs) x 5 reps Rest 2 minutes The goal today is SPEED, not necessarily heavy weights. If going up in either means a much slower time, don’t do it today. Slow down your heart rate during your 2 minutes rest, and be ready to keep your round times consistent!Read more

  Our class on Monday afternoon had three of our “Mamas-to-be” crushing the workout! You ladies are amazing!   Strength Shoulder Press (Building to today’s heavy 1RM) *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep As a random example, think 70, 80, 90 then 75, 85, 95% as you go though your six sets. Rest 2-3 minutes between set   Conditioning Every minute, on the minute, for 12 minutes: Minutes 1-4 – Row Sprint x 30 seconds Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds Minutes 9-12 – Burpees x Max reps in 30 seconds   Try to stay consistent!Read more

For his final class coaching before his 6 week Alaskan Fishing Adventure, Coach Ryan got to coach a CF Kids class w Greg. Have an amazing trip, Ryan! We’ll miss you!!   Strength Hang Snatch (Four sets of 2.2) Rest 10 seconds between doubles, and 2-3 minutes between rounds Conditioning Complete as many rounds and reps as possible in 6 minutes of: 115/75 lb Thrusters x 3 reps Pull-Ups x 6 reps 30″/24″ Box Jumps x 9 repsRead more

One of the pictures Coach Lacey shared this weekend of our athletes who “applied their fitness” in the EROCK Bike Race. GREAT JOB, everyone!   Strength 5 Rounds of: Deadlift (5-7 reps) Rest 20 seconds Kettlebell Swing (20 reps) Rest 20 seconds Push-Up (15-20 reps) Rest 2-3 minutes between rounds   Conditioning 2000 Meter Row for time!Read more

Friendly Reminder: There will be NO CrossFit Kids classes tomorrow!     Sad day today, as Lucas and Christie are each moving from Golden tomorrow to start their next adventures. Lucas begins life as a college grad, and Christie takes her family to Steamboat! They BOTH promised to come back and visit, though. Can’t wait to see you two again, and good luck!   Boot Camp: 8am Olympic Lifting: 9am  Read more