Bike and Brew, Boot Camp, & Arm Farm!Read more

Deadlifts! Weightlifting Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101-105% Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.  Metcon Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)Read more

CFG Bike & Brew: June 5th, 2021 Want to get outside, ride bikes, drink beer and support local businesses?!?! Of course you do!  Since we are doing Murph earlier in the week which is very similar to our monthly Beer Garden, we thought it would be fun to go on another group bike ride and taste some of Golden’s local craft beer!   The plan is to meet at the gym at 1pm on Saturday June 5th and we will then bike to a few local breweries.   Look for a sign-up on the bulletin board later this month with more info on which breweries we will be visiting and the total mileage of the route. Weightlifting “1-RM Split Jerk” Take 15 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 10 Handstand Push-Ups 20 Hand Release Push-UpsRead more

1-RM Split Jerk! Weightlifting “1-RM Split Jerk” Take 15 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 10 Handstand Push-Ups 20 Hand Release Push-UpsRead more

Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.  Metcon Four rounds for time of: 400 Meter Run 8 Ground to Overhead (155/105 lbs)Read more