beginner class 10:30a Snatch as a skill. then…. 2 rounds of… 2 minute max rep kettlebell snatch 2 minute calorie row 2 minute push press 1 minute restRead More

Come join us at 10:30 for a free, all abilities level class.   Good luck to all the Cuspis Ninjas competing this weekend at the Front Range Masters comp, The Deco stomp cancer comp and at the LoDo pound for pound.  Read More

Training of the Day Time under tension overhead squat 5-5-5 @ 55% 5 down, 1 up then 21-18-15-9 wall ball / burpeeRead More

Training of the Day “White” 5 rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 metersRead More

training of the Day Push press As many as possible in 4 minutes @ body weight (Men) 3/4 body weight (women) then AMRAP 7 minutes 4 handstand push ups 6 burpees 8 pull upsRead More

Training of the Day Back squat 4-4-4 @ 80% 2-2-2 @ 90% then 3 rounds for time of…. 2 minute max rep box jump :30 rest 2 minute max calorie row rest :30Read More

Training of the Day Dead lift 5-5-5 @ 80% 3-3-3 @ 85% then 21-15-9 of power cleans (75% 1RM) toe to barRead More

Yesterday was the 20th Anniversary of one of the most costly and important operations in the 75th Ranger Regiment’s history.  The mission lasted into the following day when members of Task Force Ranger had to run out of Mogadishu in what is now known as “The Mogadishu Mile” The battle, which took place in the...Read More

Workout of the Day strict press (supinated grip) 5-5-4-4-3-3 @ .65% press 1RM then “Nick” 12 rounds for time of: Kettlebell  hang squat clean, 10 reps 6 Handstand push-upsRead More

Training of the Day Back squat 5-5-5 @ 80 % 4-4-4 @ 85% then 2 rounds of…. 200ft overhead walking lunge 20 pull ups 500m rowRead More