Conditioning: 3 Rounds 25 Pull-ups (15 Chest 2 Bar Pull-ups, must be Rx’d) 20 Burpees 15 Sumo Dead Lift High Pull, 95#(65#) 20min time limit Notes:   If you did dead lift yesterday (Wednesday), warm-up with light weight first then choose a weight you can handle based on posterior chain soreness.   Weight on the sumo dl high pulls should be manageable for 15 reps in a row to half and half.    Core: 1a) 3×1:00 side plank, right 1b) 3×50 Med Ball Twisters (total) 1c) 3×1:00 side plank, leftRead more

Strength: 1a) 7×3 Dead Lift @80% 1b) 7×3 Shoulder Press @75% 60-90sec rest 20min Time limit Notes:   Warm-up 3×3 Dead Lift and 3×3 Shoulder Press, then start on the 7 sets. You will do 3 reps of the dead’s/3 reps of the presses then rest 60-90sec. Go back and forth till 7 sets of each are completed.   If you don’t have a weights established go heavy but perfect form. Conditioning: AMRAP 15 min 10 KB Swings, 24kg/16kg 10 Box Jumps, 24″/20″ 10 Ring Dips (20 Box Dips) Notes:   If you have to use bands for dips please do box dips, I would rather you focus on the intensity of the workout then struggling through ring dips.Read more

Warm-up: Squat Snatch Technique Review of Power Clean and Push Jerk Strength: 7×1 of 1 Hang Squat Snatch + 1 Squat Snatch (from ground) + 1 OHS, rest 60sec Medium weight but perfect form. 15min time limit   Notes:   Warm-up with 3×1 of the “complex”. Then 7×1 at a manageable weight with perfect form. All reps of complex are done without letting go of the bar. Conditioning: EMOM (every min on the min) for 12min of 10 Air Squats 3 Ground to Over Head Notes:   The goal is to choose a weight that you can complete all 12 sets without going over the EMOM time limit or dropping down in weight. 65%-75% of your 1RM is ideal.   The most efficient movement for this will be a power clean to push jerk.Read more

Reminder: CFLW and CFG will be closed on Monday September 3rd. Regular class schedule will resume Tuesday.     Strongman (and woman) Saturday! At Lakewood 9am.Read more

Strength: 1) 7×3 Back squat @ 70% 2) 5×3 Front Squat @ 70% 20min time limit   Notes:   Do 3×3 warm-up for back squat then do all remaining sets of 3 at 70%. Do not go up stay at 70%. Immediately after do 5×3 front squat. You will be warmed up so should be able to go right into them. Conditioning: 5 Rounds 100′ Walking Lunge, w/slam ball over head 15 Ball Slams 14min time limit Zach: Sponsored CrossFit Golden/Lakewood athlete. Team: Colorado Sabertooths Lacrosse Team.Read more