“Never give in, never give in, never; never; never; never – in nothing, great or small, large or petty – never give in except to convictions of honor and good sense” Training of the Day Back Squat 2×5 @ 85% 2×3 @ 90% then 5 minute AMRAP 5 HSPU 5 Box jumps rest 3 minutes...Read More

Today is the 8th anniversary of Operation Redwings.  The workout that we do today is in honor of Lt. Michael Murphy.  Lt. Murphy was the first American to receive the medal of honor since Master Sergeants Gordan and Shugart (October 3rd/4th 1993 for actions is Mogadishu Somalia).  If you have any interest in the search...Read More

  Training of the Day Snatch complex @ 55% snatch 1RM do…. 5 hang snatch / 1 overhead squat 4 HS / 2 OHS 3 HS/ 3 OHS 2 HS / 4 OHS 1 HS / 5 OHS Rest 2  minutes Repeat at 60% Rest 2 minutes Repeat again with 65% then Tabata burpee 20:10...Read More

  Cuspis athlete Kyle Fabra rocking his stripes on the Mt. Evans accent last weekend! Training of the Day Front squat 7 @ 70% rest 1 minute 6 @ 75% rest 1 minute 5 @ 80% rest 1 minute 4 @ 85% rest 1 minute 3 @ 90% rest 1 minute 2-2-2 @ 90% OTM...Read More

Training of the Day in 12 minutes Run `1 mile establish 1 RM Jerk then 2 minute max rep double unders. Total workout time is 14 minutes. The faster you run the more time you have for the 1RM Jerk. Every pound lifted and every DU, reduce run time by 1 second.Read More

    It is very rare that I change up the programming last minute, however, one of the workouts at the CF Stapleton master’s comp was pretty similar to what I had planed for today and the athletes there seemed to have to commit themselves to even finishing in under the 13 minute time cap....Read More

2 rounds for total reps of….. Row 2 minutes for total calories Rest 1 minute 2 minute max rep Kettlebell swing Rest 1 minute 2 minute max rep push up rest 1 minute 2 minute max rep knee to elbow rest 1 minute 2 minutes max rep burpeeRead More

New gym rules, we are also adding #10) all negative self talk will be punishable by burpees (number varies upon severity of negativity)   Training of the Day Back Squat 80% 6-5-4 :45 recovery then “Rahoi” Complete as many rounds as possible in 12 minutes of: 12 Box Jumps (24″ box) 6 Thruster (95 lbs)...Read More

Hey Ninjas!  We had several new Cuspis athletes join our family.  Please make Jim, Chantal, Kevin, Parker, Kelly, Brian, Todd and Kelsea feel at home in their new gym! Also, we now have a goals board and a PR board.  If when you hit a personal best, ring the sweet new bell and write down...Read More

Thank you for being patient while we expand your dojo, Ninjas!   We’ve got some new toys coming in over the next few weeks!  Get EXCITED!! Training of the Day Full Clean 3-3-3 @ 80% 2-2-2 @ 85% all reps touch and go Rest as needed but have all sets completed in under 4 mintues...Read More