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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 2/22/2017

Link to sign up for the Open. https://games.crossfit.com/

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Stephanie coach Aaron

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Shalom

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

3 rounds of:

10 alternating lunges

10 push ups

sled push, up and back

25 DU’s

Workout warmup:

10 min alternating EMOM:

10 alternating One legged squats (Pistols) If you can’t do Pistols do them with  band assistance from rig,  or holding on to a post, or to a box jump.

150 m run

Workout:

4 min AMRAP
30 Double-unders
15 Power clean 95/65
Rest 3 min
4 Min AMRAP
30 Double-unders
12 Shoulder to overhead 95/65
Rest 3 min
AMRAP 4:
30 Double-unders
9 Clean and Jerks 95/65

O lift:

15 min EMOM

1 power clean-1 squat clean, start at 70%, add weight as you can.

Skills:

5 rounds of:

max set of TTB

max set of HSPU


Tuesday 2/21/2017

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Jackie

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or 400m run

Mobility:

CS/Stretch

B warmup:

1500 m partner row

20 seconds row, switch with partner, continue to row on the 30 sec. for 1500 m.

Workout warmup:

Set up stations and do 5-10 reps at each one.

Workout:

Dirty Thirty
For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups (head should be 6″ below bar), chin-over is rx as well
30 Kettlebell Swings (16/12kg)
30 Lunges
30 Knees To Elbows
30 Push Press (45/35lb)
30 Supermans
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

5:15 Endurance:

Dirty Thirty
For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (16/12kg)
30 Lunges
30 Knees To Elbows
30 Push Press (45/35lb)
30 Supermans
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Large classes, you can start at any station but you must do all movements  in order.

O lift:

Bench Press

Sets of 5-5-3-3-2-2, Start at 70%( or 5-10 lbs heavier than last time you did this) and add weight as you can

Skills:

10 min of RMU practice

10 min of BMU practice


Monday 2/20/2017

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Erin

OK Bladiumites its time to commit and sign up for the OPEN. They will have the RX division and Scaled. The Scaled division will allow all of those that can’t do all the fancy stuff to compete with athletes that have similar abilities throughout the world. We had a ton of fun as a community last year with 75 of our members kicking ass on Friday’s Open wod and Redo’s on Sunday where the beer will be flowing for spectators and post wod recovery. We get a $10 credit at Rage for every one of us that registers. Last year we raised enough to buy the Assault Bike. Let’s get something really cool for this year. No excuses, “just do it”! I have posted a white board to list all those that have registered. Make sure you list The Bladium as your affiliate and put yourself on the Bladium A team. Do it for you, do it for Bladium Crossfit!!!!!

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch (shoulders)

B warmup:

50 partner pullovers

40 air squats

30 jumping jacks

20 push ups

10 shoulder kips

5 strict pullups

Workout warmup:

Strict press:

On the two minutes for 10 minutes we will do 5 sets of:

5-5-3-2-2. Start at 70%ish, add at least 5 lbs for each round. Don’t get real heavy until you are on your 2’s.

We are seeing PR’s already, keep showing up for this strength movement.  Progress may be slow but lets go for small gains, even if it’s just a couple of pounds…we have washers. (1/2 pound each) We are trying for a 2 rep max each week.

Workout:

Open workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Those doing BMU’s have priority on the Boulder bars. (the ones that stick out on the rig)

Those doing jumping CTB set up a box or pads where the bar is 6″ above your head.

Scaled:

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

O lift:

10 sets, on the 3 minute start interval of:
6 back squats, 75-85%.

Skill:

5 rounds of

max set of wall balls

30 DU’s

 

 


Sunday Funday 2/19/2017

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Brian flyin

Crossfit Endurance:

Warmup:

With a partner
Sled Push, white to white outside turf, 4 times each.
40 push ups each, alternating sets of 10
Sled Push, 50/30 lbs loaded on sled, white to white outside turf, 4 times each.
40 air squats each, alternating sets of 20 each.
Sled Push 100/60 lbs loaded on the sled, white to white outside turf, 3 times each.
40 V-ups each, alternating sets of 20
Sled Push 150/90lbs. 2 times each

Workout:
In teams of 3,  Each partner starts at a station. You will work for one minute, rest for one minute (rest will consist of 10 v-ups) for 9 rounds. After rounds 3 and 6 you will have a 2 min break where you will all run a 150 together, no v-ups.
Station 1 – TGU (Turkish Get Ups) with KB. 24/16 kg
Station 2 – Burpee pull-ups
Station 3 – Thrusters, 45/35 lb. bar.

 

 


Saturday 2/18/2017

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Kennedy

Crossfit and 9:15 am O lift:

Warmup:

500 m row or 400 run

Mobility:

CS/stretch

B warmup:

coaches choice

Workout warmup:

30 partner wall balls (total)

20 dumbbell snatches (10 each arm)

100 DU’s

Workout:

With a partner

18 min AMRAP

10 DB Snatch 50/35

15 Wall balls 20/14

20 DU’s

P1 completes 1 round while p2 rows for calories, then switch.

Two scores, calories rowed and rounds and reps.

 

 

 

 


Friday 3/17/2017

annie

 

 

 

 

 

 

 

 

Annie

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

3 rounds with empty bar.

10 front squats

10 hang snatches

10 shoulder kips

25 DU’s

 

Workout warmup:

Front squats on the 2 min.

Warmup to 75% and do 5 sets of 3. Add weight if necessary, 3rd rep should be difficult.

Workout:

50 Clean & Jerks (135/95#) or pick a weight you can do at least 5 reps unbroken or cycle rapidly.
5 Toes-to-Bar (on the minute you will complete 5 TB then resume the C&J)

The goal is to get through the TTB as fast as possible and get back to the bar.

O lift:

Dead lift

Set 1 – 5 reps @ 45-55% of 1-RM
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%

Skill:

5 rounds of:

max handstand hold

50 DU’s


Thursday 2/16/2017

OK Bladiumites its time to commit and sign up for the OPEN. They will have the RX division and Scaled. The Scaled division will allow all of those that can’t do all the fancy stuff to compete with athletes that have similar abilities throughout the world. We had a ton of fun as a community last year with 75 of our members kicking ass on Friday’s Open wod and Redo’s on Sunday where the beer will be flowing for spectators and post wod recovery. We get a $10 credit at Rage for every one of us that registers. Last year we raised enough to buy the Assault Bike. Let’s get something really cool for this year. No excuses, “just do it”! I have posted a white board to list all those that have registered. Make sure you list The Bladium as your affiliate and put yourself on the Bladium A team. Do it for you, do it for Bladium Crossfit!!!!!

So far we have 45 registered, let’s get to 100!
Here’s the link.
https://games.crossfit.com/

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Megan

Crossfit and 5:15am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

3 rounds

10 air squats

10 push ups

10 V-ups

Workout Warmup:

For 10 minutes:

skill…practice one or two of these movements HSPU, TTB, PU’s, Ring dips, MU’s, DU’s…any goat you want to work on. Run 100 m between sets.

Workout:

Ascending ladder for 12 minutes.

3-6-9-12……increase by 3 reps each round

Ball Slams 30/20

box jumps 24/20

100 m run

5:15 Endurance:

Ascending ladder for 18 minutes.

3-6-9-12……

Ball Slams 30/20

box jumps 24/20

Burpees

100 m run

O lift and Skill:

Make up a lift and skill you missed this week. Priority is back squat and MU practice.


Wednesday 2/15/2017

ericka

 

 

 

 

 

 

 

 

 

Ericka

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

3 rounds of:

3 man makers 35/20 DB

10 DB snatches

5 strict pullups

150 m run

Workout Warmup:

10 min EMOM

Snatch (squat snatch), sets of 2,  start at 60-70% and work on speed and tempo. Add weight as you can.

Workout:

14 min AMRAP
75 Wall balls (20/14#)
400 m run
45 Power snatches 75/55
30 C2B Pull-ups (50 chin over)

For many of us this will be a Chipper rather than an AMRAP. Just try and get 1+rounds.

O lift:

Jerks
EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 65% of your max and go up as you can.

Skills:

5 rounds

3 r0pe climbs

150 m run

 


Tuesday 2/14/2017

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Happy Valentines Day

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

50 Valentine pullovers

40 mountain climbers

30 air squats

20 V ups

10 jumping lunges

5 strict pullups

Workout warmup:

10 min EMOM of:

10 DB thrusters (two handed)

10 KB OH lunges 24/16kg

Workout:

With your Valentine complete for time:

50-40-30 reps,
Handstand Push-up (Mod do Hand Release Pushups)
Dumbbell Snatches (alternating) 50/ (35 or 20)
Row Calories
Abmat Sit-up

5:15 Endurance:

With your Valentine complete for time:

50-40-30 reps,
Push-up (1/2 hspu’s)
KB clean and jerk
Row Calories
Abmat Sit-up, palms on the ground

One partner works at a time

O lift:

Bench Press

Sets of 5-5-3-3-2-2, Start at 70% and add weight as you can

Skill:

accumulate 30 CTB pullups

5 min rest

accumulate 30 ring dips


Monday 2/13/2017

funny lift pic

 

 

 

 

 

 

 

 

Congratulations to the Jason Coviello Family on their new addition, son Ryzen Sage Coviello was born yesterday at 6:33 am.

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

3 rounds with a barbell

10 front squats

10 presses

10 high pulls

10 curls

 

Workout warmup:

Strict press:

On the two minutes for 10 minutes we will do 5 sets of:

5-5-3-2-2. Start at 70%ish, add at least 5 lbs for each round. Don’t get real heavy until you are on your 2’s.

We are seeing PR’s already, keep showing up for this strength movement.  Progress may be slow but lets go for small gains, even if it’s just a couple of pounds…we have washers. (1/2 pound each) We are trying for a 2 rep max each week.

Workout:

5 rounds

11 Burpees,
9 Deadlifts (135/95),
7 Hang Power Cleans (135/95)
5 Front Squats (135/95)

O lift:

7 sets, on the 3 min.
8 back squats @ approximately 70%

Skill:

MU’s, bar and Ring

5 min max effort of each. 5 min rest between efforts.


Sunday Funday 2/12/2016

susie

 

 

 

 

 

 

 

 

Birthday girl

 

Crossfit Endurance:

A.

5 Intervals of:

Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Sit-Ups
30 Push-Ups
20 Pull-Ups
Rest 3 minutes between sets, and pick up the next set where you left off.

B.

5000 m partner row

Every 500 meters (each partner rows a 250) each partner performs the following tasks. One partner works at a time.

  1. 10 Russian KB swings 24/16kg
  2. 10 burpees
  3. 10 ball slams
  4. 10 box jumps
  5. 150 m run (together)
  6. 2 rope climbs
  7. 10 DB snatches 50/35
  8. 5 man makers
  9. 10 DB OH lunges 50/35
  10. 300m run (together)
So you don’t have to take out a bunch of equipment, do these in any order you like with the exception of the runs.

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