Wednesday, 10/30/19

6am class is canceled. Stay safe! A. Rowing (damper on 5 or lower 4 minutes: Target stroke rate=24 3 minutes: Target stroke rate=26 2 minutes: Target stroke rate=28 1 minute: Target stroke rate=30 b. Partner up for 20 rounds (10 each) Alternate rounds between partners 10 curtsey box step ups, 5 each leg (weight optional) 50 feet death march (weight optional Partner holds wall sit with dumbbells or kbs, if weightless is to...

Tuesday, 10/29/2019

Schedule Alert Hey CFTN, all classes tonight will be canceled. (Stay tuned for possible closures tomorrow morning, 10/30) However, if you still want to get a workout in, please call me at 720-231-7834 to get access to open gym. Sorry for any inconvenience Stay...

Tuesday, 10/29/2019

A. Bar muscle up progression (kip swings, hip pop, from a box, drop between boxes) B. EMOM for 10 minutes of: Bar muscle ups 1-3 (if you have them) If can from a box or banded. 1-2 Or kip swings, can drop between two boxes or do swings C. For time 10-1 wall balls (14/20) 1-10 c2b pull ups D. Banded shoulder...