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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


Thursday 4/27/2017

DSCN2934

 

 

 

 

 

 

 

Eric

Crossfit and 5:15am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

dynamic stretch/CS

B warmup:

50 partner pullovers

40′ bear crawl

30 air squats

20 pushups

10 V ups

5 dips

5 strict chin-ups (underhand grip)

Workout warmup:

10 min to work on goats.

Workout:

Three rounds:
250 Meter Row

20 Wall Ball Shots (20/14 lbs, 9′ target)

20 Russian Kettlebell Swings (32/24 kg)

20 DU’s
Rest 1 minute.

Your score is total time worked.

5:15 Endurance:

Three rounds:
250 Meter Row

20 Wall Ball Shots (20/14 lbs)

20 Russian Kettlebell Swings (24/16 kg)

20 DU’s

20 ball slams

20 Russian twists

150 m run
Rest 1 minute

 

O lift and Skill:

Make up a lift and skill you missed this week.


Wednesday 4/25/2017

DSCN2928

 

 

 

 

 

 

 

Atoosa

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch/CS

B warmup:

one round of:

20 air squats

20 pushups

20 V-ups

10 ring dips

20 kb swings

200 m row

barbell warmup

Workout warmup:

Clean and PP, take 12 minutes to warmup and do:

5×3

Add weight as you can.

Workout:

For time:
15 push presses 115/75 RX+ 135/95
21 hang power cleans, same weight
12 push presses
15 hang power cleans
9 push presses
9 hang power cleans

O lift:

Jerks

7 rounds on the 90 sec.

1 push press+1 push jerk+1 split jerk.

start at 65% and add load as you can.

Skill:

10 min EMOM:

10 air squats+5 CTB pull-ups every minute.

 


Tuesday 4/25/2016

 

17.5 rachel

 

 

 

 

 

 

 

 

Rachel

Crossfit and 5:15am Endurance:

Warmup:

500 m row or 400m run

Mobility:

CS/Dynamic stretch

B warmup:

1500 m partner row warmup. Row 20 sec, switch with partner, partner begins on the 30 seconds.

Workout Warmup:

Take 10 minutes to set up stations and warm up your DB snatch and MU’s.

Workout:

Crossfit Games Masters qualifier workout #1

Coaches you may need to run two heats depending on class size. Dumbbell snatches take 6-8 min.

For time:
100 dumbbell snatches, (35/20lb) RX+(50/35 lb.)
80-calorie row
60 burpees (Bar facing with standard bumpers) (240 reps at completion of burpees)
40 Ring muscle-ups (Ring MU’s are RX)(BMU is RX-). Mod, chin over pullups(not RX)

Time cap: 20 minutes

Crossfit Endurance:

2 Rounds:
400m Run
26  Push-ups
300m Run
26 Russian KB Swings (24/16kg)
300m Run
26 Sit-Ups
300m Run
26 SDHP with KB
300m Run
26 Air Squats
300m Run
26 Box Jumps (24/20″)

O lift:

Snatch
10 rounds, on the 90 sec.
1 Hang power snatch + 1 power snatch + 2 OH squats.
Start at 60%, add weight as you can.

Skill:

5 rounds of

15 GHD situps

50 DU’s


Monday 4/24/2017

squats

 

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row, don’t run

Mobility:

Dynamic stretch/CS

B warmup:

3 rounds

10 goblet Squats

10 weighted lunges

5 strict pullups

5 strict dips

Workout warmup:

Take 15 minutes to warm up to 85% and do:

10×3 at 86% of one rep max.

Workout:

Masters Qualifier Workout 4

2 rounds for time:

10 deadlifts 255/175 (RX+315/225)

20 handstand push-ups (RX+ 3 inch deficit)

30 front squats 75/55 (RX+95/65) Don’t hate me…it will feel light after squat program.

O Lift:

Bench press

5×3 at 85% or heavier than last week

Skill:

5 rounds of:

max set of strict pullups

max set of dips, ring if you can.


Sunday Funday 4/23/2017

 

DSCN2937

 

 

 

 

 

 

 

Speed ladders Ruben painted for us.

 

Crossfit Endurance:

Warmup:

1 minute of work, 1 min of rest.

Two rounds

Stations:

1 Sled push

2. Battle ropes

3. Sledge hammers (on tire)

4. Big tire flip , partners work together

5. run

6. Agility ladder     https://kingsportstraining.com/youtube/

7. Sled pull

7. push ups

Two partners work at a time at same station.

Workout:

Fat Amy!

 

  • For Time
  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Kettlebell Swings (24/16)
  • 10 Burpees
  • 10 meter Bear Crawl (length of PU Rig)
  • 10 Burpees
  • 20 Kettlebell Swings (24/16kg)
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

 

 


Saturday 4/22/2017

17.5 jeff 2

 

 

 

 

 

 

 

 

 

Jeff

Crossfit and 9:15 am O lift:

Warmup:

500 m row

Mobility:

B warmup:

coaches choice

Workout Warmup:

Suns out guns out:

10 min alternating EMOM

5 barbell curls, use a weight that will challenge you.

5 triceps extensions with a Dumbbell. (held behind head with both hands)

Workout:

15 min AMRAP

In teams of two, partners alternate rounds. One partner rows for calories while other completes a round.

Row
10 Wall Ball Shots (20/14 lbs)

10 Burpees

10 ball slams

Score is rounds plus reps plus calories rowed.

Don’t try and game it, just go hard on every movement.


Friday 4/21/2017

melanie boston marathon

 

 

 

 

 

 

 

Congratulations Melanie! Rock Star!!

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic stretch

B warmup:

With a bumper (45/25)

3 rounds of

10 squats

10 Ground to overhead

10 pushups

5 strict pullups, alternate grip

5 dips

Workout warmup:

10 min EMOM:

1 shrug+ 1 HC+ 1 HSC linked, get heavy.

Workout:
4 Rounds for time:

12 Hang Squat cleans (95/65) RX+(115/75) RX++(135/95)

24 lateral jumps over bar

12 Push jerks (same weight)

24 V ups

O lift:

10 min emom

1 push press+1 push jerk+ 1 split jerk

Start at 65% of max push jerk.

Skill:

5 rounds of:

15 GHD situps

2 rope climbs

 


Thursday 4/20/2017

anthony keith mel 2000 m row challenge

 

 

 

 

 

 

 

 

New rowing club shirts ordered.

highelizabeth

 

 

 

 

 

 

 

Nate on high ring dips.

 

Crossfit and 5:15 am Endurance

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

1500 m partner row. 20 sec row, switch with partner, P2 starts on the 30 sec.

Workout warmup:

Open Gym, Take 10 min to work on two of your goats. Make this time productive.

Workout:
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (24/16 kg)
30 KB Push Press
30 TTB

5:15 am Endurance:

For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (20/12 kg)

30 box jumps
30 KB Push Press
30 TTB

O lift and Skill:

Make up a lift and skill you missed this week.

Save


Wednesday 4/18/2017

17.4 kc eric

 

 

 

 

 

 

 

 

Eric and Kasey

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

B warmup:

50 partner pullovers

Two rounds of:

40 yard sled push

30 mountain climbers

20 air squats

10 push ups

5 strict Chin Ups

5 strict ring dips

Workout Warmup:

10 min emom

30 DU’s

Pullup warmup, ring row, ttb, pull up, ctb, bmu or rmu.

Workout:

12 min AMRAP:

2 Pullups

2 DB Snatches,  20/35, rx+ 35/50, (if we get short on DB’s use KB’s, 16kg/12kg, RX+ 24kg/16kg) Alternate hands on DB’s.

25 DU’s

4 PU’s

4 DB Snatches

25 du’s

6 PU’s

6 DB Snatches

25 DU’s

Continue to add tw0 reps per round with a set of DU’s for 12 minutes.

O lift:

Cleans:

10 rounds on the 2 min.

1 HC shrug + 1 HC + 1 PC + 1 SC

Start at 65% and add weight as you can.

Skills:

HSPU

5 sets of a max set of strict then finish with max set of kipping.


Tuesday 4/18/2017

17.4 tim

 

 

 

 

 

 

 

Tim

17.4 stephanie

 

 

 

 

 

 

 

Stephanie

 

Crossfit and 5:15am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 squats with DB (single)

10 DB Snatches

5 strict pullups

150 m row, sprint

Workout warmup:

12 min EMOM

  1. 3 power cleans, working up in weight
  2. alternate 10 ring rows/5 dips
  3. 150 m run

Workout:

Power Elizabeth: last Done 4/28

 

  • 21-15-9 Reps For Time
  • Power Cleans (115/75) RX+(135/95 lbs)
  • Ring Dips

 

5:15 am Endurance:

Hateful Eight:

 

  • 8 Rounds for Time
  • 8 Push-Ups
  • 8 V-Ups
  • 8 Air Squats
  • 8 Pull-Ups
  • 8 Deadlifts (95/65)
  • 8 Hang Power Cleans (95/65)
  • 8 Shoulder-to-Overheads (95/65)
  • 8 calorie Row

 

O lift:

Snatch
10 rounds, on the 90 sec.
1 Hang squat snatch + 1 squat snatch + 1 snatch balance.
Start at 60%, add weight as you can.

Skill:

MU’s

10 min EMOM

Do as many as you can on the minute and maintain that rep count for each minute.


Monday 4/17/2017

leg day

 

 

 

 

 

 

 


Crossfit:

Warmup:

500 m row

Mobility:

CS/Dynamic stretch

B warmup

3 rounds of:

10 goblet squats

10 KB swings

10 situps

5 strict pullups

 

Workout Warmup:

Front Squats, warm up to your 85% quickly then:

15 minutes to do:

5 sets of 3 at 83-85%.(about 5-10+lbs more than last Monday)  All sets will be at the same weight.

Please record your weight used.

Workout:

3 rounds for time

400m run or 500 m row
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95/65)
15 Box Jumps (24/20)

O lift:

Bench press

10×3 5-10 lbs heavier than last week

Skill:

5 minutes to get a max set of MU’s

rest 5 min.

Repeat

 

Pull up clinic 22 April . Sign up here Sun’s Out Guns Out

 

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