September brought us some big wins, starting with the retests of our Snatch and Clean + Jerk. Everyone saw huge improvements, and even if it didn’t lead to heavier weights, it resulted in a greater understanding of the Olympic Lifts! We also got a small taste of the short but potent strength cycle on the horizon, with the Overhead Squat and Bench Press taking center stage almost every week. We saw some focus on the Deadlift and the Double Under, as well as a shift in our conditioning, focus to be more GPP instead of those shorter anaerobic burners! Going into October, we have some super exciting stuff, so let’s dive in! October is going to kick off our final two strength cycles of the year! This month and next month, we will see wave loading for two different sets of movements, and this month will revolve around the Power Clean,...Read more

NCFIT WORKOUT Let’s look back at August and review some of the highlights! Starting off…we have to mention just how smooth and successful the Oly cycle turned out! We started from the top of the movements and worked everyone down to the floor, so hopefully even the newest athletes were able to walk away with some solid technical knowledge! We also saw lots of PRs in 8 weeks from our athletes, so props to everyone who put in the work and got stronger! We also finished our gymnastics cycle that worked on the skill before the metcon. We then threw in interfering movements to make the gymnastics focus more difficult. We are confident this cycle will carry over to the CF Open! Lastly, we focused on more SPRINT style workouts through various workout structures with the hope that everyone will better understand how hard they can push when it’s time...Read more

Over the years we’ve had some people ask what these hours mean. We’ve decided to put it in a blogpost so we’re all on the same page. Open gym hours mean Boulder CrossFit is open for members to come in, workout on their own, or make up/do the workout of the day. These specific blocks of time normally are during “off hours” when we don’t have any coach-led classes. If you have less than 3 months of CrossFit experience we highly recommend NOT attending any of these open gym hours as they are NOT classes with an official coach there. If a coach happens to be there while you are working out, you’re welcome to ask quick, clarifying questions but don’t expect a full 1-1 personal training session. Our goal for open gym is 2 fold. First, we want to offer additional times for you all to get a workout...Read more

Most CrossFit gyms follow the same training methodology of constantly varied, functional movements performed at high intensity. For the most part, Boulder CrossFit is no different. Whether you’ve been doing CrossFit for 10 years or 10 days, almost everyone has the same questions on how our gym programs on a weekly, monthly, quarterly, and yearly basis. On a macro level, our gym’s goal is to build fit, happy, and healthy members who can move well and pain-free for the rest of their lives inside and out of the gym. With that in mind, our gym’s programming generally reflects that. Each quarter of the year we re-test 5 classic CrossFit benchmark workouts also known as “girl WODS”. We do this to test your general work capacity. If you don’t test/re-test your fitness, it’s very hard to track any progress you make. On a weekly basis, we like to follow the same...Read more

Most of us really want to do our best for our team and ourselves during Friday Night Lights. That being said, in order to perform your best you need to set your body up for success the week/days leading into Friday night Open. Here is how I would normally attack the week leading into the competition. Monday and Tuesday I would attend class and hit the workouts HARD just like a normal week. Wednesday, I would still take the class but if I’m feeling beat up/sore I would drastically scale back the weights AND my intensity by a solid 60%. The key here is to move with intention but NOT beat your body up. Thursdays can be tricky. I recommend either taking the day off from the gym altogether (but still doing some mobility at home) or coming into the gym and going very very easy on all movements. Some...Read more