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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


Monday 7/29/2016

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Steve

 

Crossfit:

Warmup:

1000 m row. (no run today)

Mobility:

B warmup:

3 rounds of:

5 strict pullups

5 strict dips

150 m run

Workout warmup:

10 min emom of:

2 hang cleans, work up to something heavier than workout weight.

Workout:

6 Rounds for Time
5 Hang Cleans 135/95 Hero(155/105)
5 Jerks
4  Burpees over bar (lateral, not bar facing)
10 Box Jumps (24/20)

O lift:

Back squat

10 x 5 reps, on the 3:00  interval
Start at 70% and go up as you can

Skills:

15 min of goat work


Sunday Funday 8/28/2016

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Tough crowd this AM!

Marc, Emily, Scott, Mykol, Andy, Keith, Gina, Anthony, and Jack.

Crossfit Endurance:

Warmup:

coaches choice

Workout:

150 meter run
50 double-unders
25 pushups
150 meter run
40 double-unders
20 pushups
150 meter run
30 double-unders
15 pushups
150 meter run
20 double-unders
10 pushups
150 meter run
10 double-unders
5 pushups

Substitute HSPU for push ups if you can.

15 minute time cap.

Then:

Three people per station

3 rounds of:

Rope climbs

Sled pull

Tire clean and press

Stone shoulders

Sand bag burpees

One minute of work, one minute of rest

 

 

 

 

 

 


Saturday 8/27/2016 FOSSIL GAMES Come play, help or watch!!!

Gym will be closed until 6pm. Feel free to come in for a workout then or hit the Sunday Endurance at 8am.

 


Friday 8/26/2016

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Jake

 

Crossfit:

Warmup;

500 m row or run

Mobility:

B warmup:

400 m run, then:

3 rounds of:

10 goblet squats, go heavier each round. Men end at 32 kg’s women 24 kg’s

10 SDHP go up same as goblet squats

10 knee raises on PU rig.

Workout warmup:

10 min alternating EMOM:

3 squat cleans

150 m run

Workout:

For time:
10 squat cleans, 135 lbs/95 lbs, Hero 155/105
50 abmat situps, palms on the ground
8 squat cleans,
40 abmat situps
6 squat cleans,
30 abmat situps
4 squat cleans
20 abmat situps
2 squat cleans
10 abmat situps

O lift:

Clean and Jerk complex
10 rounds, on the 2:00 start interval of:
1 power clean + 1 split jerk

Start at 70% and go for a max for the day.

Skills:

10 min emom

3 mu’s on the minute. Do ring, if you can’t do ring do bar.


Thursday 8/25/2016

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Rachael and Mark roaring through Thunder!

 

 

 

 

Crossfit and 5:15am Endurance:

Warmup:

500 m row or run

Mobility:

B Warmup:

50 partner pullovers

3 rounds of:

10 goblet squats

10 kb snatches

10 push ups

Workout warmup:

with a partner:

150 m row, 150 m run

Partner 1 rows while partner 2 runs. Alternate tasks with your partner for 10 rounds. (Five of each movement per partner)

Partners have to tag off before they can begin the next movement.

Try and be 1st.

Workout:

500 m row
400 m run
30 Burpees
20 KB snatches, 10 each arm, (24kg/16kg)
10 wall walks

Endurance with Michael:

1000 m row
800 m run
30 Burpee Box Jumps
20 KB snatches, 10 each arm, (20kg/12kg)
10 wall walks, or 20 push ups

O lift and Skills:

Please make up a lift you missed this week

 

 


Wednesday 8/24/2016

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Game faces, Mark and Ethan

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row or run

Mobility:

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

2 tire flips

Workout warmup:

10 min alternating EMOM:

1st min. 5 dead lifts, (warmup to 50% of 1rm, start there) working up in weight.

2nd min. 150 m run

Workout:

6 Rd’s for time:
12 Deadlifts (185/125)
9 Wall Balls,
6 TTB

O lift:

Strict press
7 x 3 reps, on the 3:00 start interval

Start around 60% and add weight for a heavy triple.

Skills:

Pullups

Accumulate 30 CTB pullups.

Run a 150 every time you come off the bar.


Tuesday 8/23/2016

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Crossfit and 5:15 Endurance:

Warmup:

500 m row

Mobility: dynamic stretch

B warm up:

Three rounds of:

10 ring rows, 10 knees to elbows, 5 strict pullups

10 wall balls, 14/8 shoot wall ball as high as you can

150 m run

Workout warmup:

10 min EMOM

Clusters, 2 reps on the minute (linked) start at 50% of max squat clean and add weight each round

Workout:

20 Minute AMRAP

“Thunder”
5 Pull ups
10 Push Press 75/55 Hero 95/65
15 Thrusters 75/55 Hero 95/65

5:15 Endurance with Michael

AMRAP 20 minutes
150 m run

15 Ball Slam (#30/#20)

15 KB Thruster:  (20kg/12kg)

15 ab mat situps

O lift:

Squat Snatch
10 rounds, on the 2:00 start interval of:
1 power snatch + 1 hang squat snatch + 1 snatch balance
Start at 70% and go up as you can.

Skills:

take 20 minutes to work on two of your goats.

 


Monday 8/22/2016

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Melissa and Chad.

 

 

 

 

 

Crossfit:

Warmup:

500 m row or run

Mobility: Dynamic stretch

B warmup:

3 rounds of:

1st. 10 air squats- 2nd 10  jumping squats 3rd 5 standing broad jumps

10 push ups-1st normal, 2nd narrow hands, 3rd offset.

10 sit ups, 1st regular palms on ground, 2nd v-ups, 3rd strict knee raises on PU rig.

Workout warmup:

10 min alternating EMOM of:

25 DU’s

Sled push, 25 lb plates, up and back on turf.

Workout:

For time:
800 m run
Then…
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10  Handstand Push-Ups

O lift:

Back Squat
7 x 7 reps, on the 5:00 start interval
Start at 70% and go up as you can

Skills:

5 rounds of:

3 rope climbs

150 m run


Sunday 8/21/2016

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Big Dawg and Mel

 

Crossfit Endurance:

Filthy fifty

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 24/16
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (superman’s)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

then

in a conga line

two tire flips, jump through tire (jump into middle of tire and jump out) run a 150

repeat for 5 turns

 


Saturday 8/19/2016

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Mykol, 45lb dead lift PR in one month.  250lbs!!

Crossfit and O lift at 9:15am

Warmup:

500 m row or run

Mobility: Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

coaches choice

Workout:

With a partner

21-15-9

Kcal Row

Box Jumps 24/20

Then:

21-15-9

Front Squats 105/70lbs

Pull-ups

Partner B follows partner A for each movement.


Friday 8/19/2016

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New stuff

Crossfit:

Warmup:

500 m row or run

Mobility: Dynamic stretch

B warmup:

50 partner pullovers

then

3 rounds of:

10 good air squats

10 push ups

set of strict pullups

Workout warmup:

On your time, take 10 minutes to:

5 sets of 3 Power snatch, working up to heavier than workout weight. set of dips and a 150 m run between sets.

Warm up wall balls

 

Workout:

3 min AMRAP

3 power snatch,  95/65
6 ring dips
9 Wall Ball,  20/14

5 rounds one minute rest between rounds

O lift:

10 rounds on the 90 seconds:

1 hang clean, 1 squat clean from ground,

Skills:

As many ring or bar MU’s you can do in 10 minutes

 


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