Training of the Day Front squat 4-4-4 @ 80% 3-3-3 @ 85% 2-2-2 @ 90% then As many reps as possible of…. 2 rounds 1 minute power clean (60% 1RM) 1 minute pull ups 1 minute burpees Record total reps Beginner Class 7:30p Cleans 2 rounds 1 minute power clean (60% 1RM) 1 minute pull...Read More

Training of the Day 1k run buy in 4 rounds of… 5 pull ups 10 push press 15 kettle bell swings 1 k row cash outRead More

Training of the Day 1 Snatch balance – 2 over head squats @ 90% snatch max EMOTM X7 then 21-15-9 of…. Front squat (115/75) burpee box jumpsRead More

We’ve been nominated best CrossFit gym in Denver!  We need your votes to win… please vote and share this with your friends. http://denveralist.cityvoter.com/crossfit-cuspis/biz/664402   10:30 Intro class Develop the press, push press and jerk then… 21-18-15-12-9-6-3 of…. Push press and air squat. * every minute on the minute do 4 kettlebell swingsRead More

     Come join us at 10:30 for an all ability level free CrossFit workout!  It’s like free candy but it won’t make you fat!Read More

training of the Day 1 clean OTM @ 90% of 1RM for 7 minutes then 500m run buy in 2 rounds of…. 8 cleans at 80% 16 kettlebell swings 24 toe to bar 500m run cash outRead More

Training of the Day AMRAP 10 minutes 20 decline push ups 10 box jumps rest 5 minutes AMRAP 10 minutes 20 double unders 10 hang snatch (95/55) 5 ring dipsRead More

Training of the Day Dead lift 3-3-3 @ 90% 1RM then 10 rounds for time of… Run 150m 10 pull ups Beginner Class 7:30p dead lift and Rope climb as a skill then 3 rounds of… 1 min row 1 min push up 1 min kettlebell swing 1 min restRead More

Training of the Day Muscle up as a skill “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring DipsRead More

Training of the Day back squat 3-3-3 @ 90% 1RM then 4 rounds for time of… 25 wall ball 15 knee to elbow 50′ Broad jump  Read More