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Bladium Crossfit

 Bladium Crossfit expansion open for WODs!

bla.jBladium is pleased to announce our brand new box!  We now have 5500 square feet of private indoor space and another 10,000 of outdoor training area.  This created a spacious WOD area, new lifting area, open mobility space and tons of room for outside CrossFit fun in the sun.

Not only do we have new space, but lots of new equipment. Checkout the new rig, rings, kettlebells, slamballs, and rowers.  The list doesn’t stop because every week we add more equipment.

If you have a busy schedule, you’ll find the eight classes per day and child care great for you.

We schedule 8 WODs per day, Monday through Friday. Need to come in on your own? That works too because we have open gym all day.  There are morning WODs and clinics on the weekends.

CrossFitting at Bladium allows you to enjoy as many WODs as you want, along with any other Bladium group excercise classes.  You can WOD and follow it with a yoga class.   You might like to take a spin RPM class on  your recovery day, or put on your dance moves at Body Jam class.

No other CrossFit gym gives you so many WODs and exercise classes for your CrossFit dollars.

Come in for a free week of programs designed by a Crossfit Games gold medal winner.

Contact Scott Olson at denverxfit@bladium.com to sign up.

CrossFit World Champion & Games Competitor as Director

Bladium Sports & Fitness is thrilled to have Scott Olson as the CrossFit director. Scott is a five time Crossfit games competitor and three time gold medalist.

His commitment to CrossFit translates directly into a training program appropriate for all athletes: beginners and competitors. His passion to help athletes succeed makes him the perfect fit as Coach and Director. His expertise will take you to the next level.

Check out Scott’s interviews here.

 

 

News & Announcements


Wednesday 12/7/2016

dscn2216

 

 

 

 

 

 

 

Kennedy

cheluna

 

 

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility: Wrists, front rack (lats)

B warmup:

3 rounds of

10 kb thrusters

10 swings

10 kb situps extended arm

Workout warmup:

10 min alternating EMOM

150 m row sprint

5 thrusters, work up to workout weight

Workout:

3 Rounds for time

15 thrusters (#95/#65)
15 KB Swings (24kg/16kg)
15 ball slams(#30/#20)

O lift:

Front Squats

5 set of 3, start at 75% and add weight for a heavy triple.

Skills:

MU’s

5 min for max reps of ring MU’s

5 min for max reps of BMU’s

 

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Tuesday 12/6/2016

dscn2428

 

 

 

 

 

 

 

Craig

 

 

 

Crossfit and 5:15AM Endurance:

Warmup:

500 m row or 400 m run

Mobility: Dynamic stretch, stretch out those quads from yesterdays squats.

B warmup:

50 partner pullovers

3 rounds of:

10 air squats

10 push ups

10 shoulder kips

10 ring rows

Workout warmup:

0n the 2 min.

5 rounds of

3 push presses, 20 DU’s, 3-5 TTB (all on the two min.)

Workout:

Crossfit Games Open workout 12.3

MEN –
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box (step ups over 55 years)
Push press, 12 reps 95 or 115 lb.
9 Toes-to-bar

WOMEN – 
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box (step ups over 55 years)
Push press, 12 reps 75 or 55 lb.
9 Toes-to-bar

5:15 am Endurance:

1,000/800M Row,

20 DBL KB Front Squats (20kg/12),

150M Farmers Carry, 20,16/12, 8kg

500/400M Row,

10 DBL KB Front Squats,

150M Farmers Carry

cash out

100 air squats

O lift:

10 rounds, on the :90 start interval of:
1 hang snatch, 2 from ground. (squat snatches)
Start at 65% and weight as long as your lifts perfect-ish.

Skills:

5 rounds of:

20 calories in assault bike

12 chin over pull ups


Monday 12/4/2016 Back Squat Monday

 

dscn2458cheluna

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stephanie

I will also be posting a Bench Press for  O lift each Monday. If you can’t get it in on Monday’s, try and do it during the week.

Crossfit:

Warmup:

500 m row or 400 m run

Mobility: dynamic stretch

B warm up:

Workout warmup:

5X5 Back Squats

All sets should be the same weight. If you add weight going for a heavy 5rep max that’s OK. Either way if you complete your last set you will add at least 10 lbs the following Monday. If you can’t complete your last set stay at that weight until you can.

Workout:

12 min AMRAP

Increasing Ladder – 3,6,9,12…
Power Snatch 75/55, hero 95/65, super hero 135/95

Bar Over Burpee

O lift:

Bench press, try and go at least 5# heavier this week.

5@75% -5@80%-3@90%-2@95%-2@95%

Skills:

200 Du’s

Rope climb after every 50.

 

 

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Sunday Funday 12/4/2016

dscn2452

 

 

 

 

 

 

 

Tim

Crossfit Endurance:

Warmup:

Coaches choice.

Workout:

Teams of three, one person works at a time.
120 – 80 – 40 reps of:

Ball Slams(30/20)

Sand Bag ground to over shoulder (blue/red)

Goblet squats (24kg/16 kg)

toes to rings

calorie row

overhead squats 45/35

burpee box jumps

GHD sit ups, hands touch 20″ box. (V-ups for sub)

 

 

 


Saturday 12/3/2016 Mobility Clinic today at 10AM

dscn2453

 

 

 

 

 

 

 

Derek

 

Crossfit and 9:15 O lift

Don’t forget 10 am Mobility clinic with Dr. Alex Lanton

Alex graduated with his Master’s and Doctorate degrees from University of North Carolina at Chapel Hill. Alex is a board certified specialist in Orthopedics, a distinction only ~2% of therapists have.  Alex has a special interest and specializes in treating spine (back pain and neck pain), pediatric injuries, and cross fit athletes.  He focuses on functional rehabilitation and patient education to not only return patients to their prior level but to exceed it!

Warm up:

500 m row or run

Mobility: Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

On your own time:

warm up to 60% of max hang clean then:

take 10 minutes to do 5 sets of 3 HC, 1st from ground then 2 from hang. Add weight as you can.

Workout:

Four 3 minute rounds with partner of:

2-2 4-4 6-6 Hang Clean and Toes to Bar, share reps any way you like.
135/95, hero 155/115
Restart every Round. One minute rest between rounds.  Score is total reps by both partners

Rest 3 minutes then:
With same partner:
As a team of 2, hold 5 minutes in a front plank while partner does burpees, you can switch any time but no burpees count unless partner is in front plank, extended arms.
Score is total burpees.

 


Friday 12/02/2016

christmas_2016-schedule dscn2456cheluna

 

 

 

 

 

 

 

Amira.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility: Hamstrings, Glutes

B warmup:

50 partner pullovers

40 mountain climbers

30 air squats

20 kb swings

10 ring rows

5 strict pullups

Workout warmup:

Warm up your SDL up to 50% then take 10 minutes on your own time to do:

5 sets of 3 Sumo Dead Lifts working up to a heavy triple.

Warm up your wall balls in-between sets.


Workout:

12 min AMRAP

Sumo Dead lift 50% of max DL.

Wall Balls 20/14

2+2, 4+4, 6+6, 8+8, 10+10….

O lift:

12 rounds, on the :90 start interval of:

1 hang clean, 1 power clean, 1 squat clean.

Start at 65% and add load as you can.

Skills:

Dips:

10 strict on parallel bars

20 kipping on parallel bars

20 kipping on rings

Save


Thursday 12/01/2016

dscn2325

 

 

 

 

 

 

 

 

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or 400 m run

Mobility: General stretch

B warmup:

3 rounds of:

10 air squats

10 ring rows, 2nd and 3rd do a set of strict pullups.

5 push ups

5 ring dips

Workout warmup:

Partner 1500 m row

20 sec of row, switch partners 2nd partner starts on the 30 sec and repeats until you reach 1500 m.

Workout:

1. WOD
For time:
20 Pullups
40 Pushups
60 Air squats
15 Pullups
30 Pushups
45 Air squats
10 Pullups
20 Pushups
30 Air squats
5 Pullups
10 Pushups
15 Air squats

5:15am Endurance with Michael:

1. WOD
For time:
20 Pullups
40 Pushups
60 Air squats
15 Pullups
30 Pushups
45 Air squats
10 Pullups
20 Pushups
30 Air squats
5 Pullups
10 Pushups
15 Air squats

O lift and Skills:

Make up a lift and skill you missed this week. If you didn’t do Mondays wod, please do the 5×5 back squat program.

 


Wednesday 11/30/2016

dscn2440

 

 

 

 

 

Cat gave birth several hours after her Thanksgiving workout!

 

cheluna

 

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility: lunges etc…

B warmup:

3 rounds of

10 push ups

10 jumping lunges

10 V ups

Workout warmup:

10 min alternating EMOM:

Odd min, HSPU practice

Even min, 20 DU’s

Workout:

Four rounds for time.

10 HSPU

20 Weighted  Lunges, front rack hold. (24kg kb/16kg kb)

30 DU’s

O lift:

Front Squat

On the 2 min:
Front squats, 7 sets of 3.
Start at approx.  75%, add load as you can.

Skills:

2 rope climbs

1 min on assault bike

5 rounds

Save

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Tuesday 11/29/2016

dscn2443

 

 

 

 

 

 

Kayleen and James finishing ALL their reps.

 

 

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or 400m run

Mobility: Shoulders

B Warmup:

With an empty bar:

3 rounds of

10 thrusters

10 SDHP

10 arm curls

10 knee raises with slight kip

Workout warmup:

Take ten minutes to warm up your clean and jerk, do 5 sets of 3 C&J working up to your workout weight. (from the ground)

Warmup your pullups between sets.

Workout:

2016 Crossfit Games Masters Final

For time:

  27 pull-ups
  Then, 2 rounds of:
  12 deadlifts
  9 hang power cleans
  6 jerks
* all with the same weight 135/95, or 155/105, or 185/125

5:15am Endurance

For time: 1000 Meter Row + 30 WB + 15 pull ups 1:00 REST
800 Meter Run + 30 WB + 15 pullups 1:00 REST
500 M Row/400 M Run (choice) 30 WB + 15 pullups

O lift:

12 rounds, on the :90 start interval of:
1 squat snatch + 2 hang squat snatches
Start at 65% and weight as long as your lifts perfect-ish.

Skills:

HSPU’s

20 strict

20 4″ deficit

30 kipping, flat.

 

 


Monday 11/28/2016

DSCN1527

 

 

 

 

 

 

 

Christian

 

BACK SQUAT MONDAY

I will also be posting a Bench Press for  O lift each Monday. If you can’t get it in on Monday’s, try and do it during the week.

 

Crossfit:

Warmup:

500 m row or run

Mobility: Quads, hips

B warmup:

3 rounds of

10 goblet squats

10 kb swings

10 pushups

10 shoulder kips

Workout Warmup:

5X5 Back Squats

All sets should be the same weight. If you add weight going for a heavy 5rep max that’s OK. Either way if you complete your last set you will add at least 10 lbs the following Monday. If you can’t complete your last set stay at that weight until you can.

Workout:

12 min Amrap
8 Power Cleans 135/95, Hero weight (185/125)
8 Toes to bar
8 Bar Facing Burpees

O lift:

Bench press

5@75% -5@80%-3@90%-2@95%-2@95%

Skills:

50 CTB Pullups, must link at least 2 per set, no singles.


Sunday Funday 11/27/2016

thanksgiving-pic-fgb

 

 

 

 

 

 

 

 

 

Crossfit Endurance:

Warmup:

Coaches choice

Workout:

Fight Gone Bad-ish…

5 rounds with a partner. Partner 1 works while Partner 2 rests and vice-versa. No additional rest between rounds.

 

  • 1 minute Wall Balls (20/14 lbs)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lbs)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (75/55 lbs) (use racks)
  • 1 minute Row

 


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