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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 3/29/2017

megan tomi baby

 

 

 

 

 

 

Tomi, Megan, and Brenton

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch/PVC

B warmup:

3 rounds of

10 goblet squats

10 kb snatches

10 kb situps, extended arm

5 strict pullups

Workout warmup:

10 min EMOM of:

1 hang pull+1 hang P snatch+1 snatch balance

Workout:

4 min AMRAP,

3 Hang P Snatch(95/65)mod (75/55)
6 Over head squats
9 Bar over burpees

4 rounds
Rest 1:00 between rounds

O lift:

Squat Cleans
10 rounds, on the 90 sec.
1 hang squat clean+1 squat clean
Start at 75% of your squat clean and add weight as you can

Skill:

5 max sets of TTB

2 min rest between sets

 


Tuesday 3/27/2017

17.4 drew

 

 

 

 

 

 

 

Drew

 

Crossfit and 5:15am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

B warmup:

50 partner pullovers

40 lunges

30 jumping jacks

20 pushups

10 roll-ups

5 strict pullups

Workout Warmup:

10 min alternating EMOM

5 DL working up to workout weight

10 jumping lunges

Workout:

Christine

3 Rounds for Time

500 meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20 in)

Crossfit Endurance:

Sand bag shuttle, yellow to yellow.

20 ground to over shoulder (sand bag)

Sandbag shuttle run

20  burpees  over sandbag

Sandbag shuttle run

20 Russian KB Swings (24kg/16kg)

Sandbag shuttle run

20 sandbag clean and press

Sandbag shuttle run

O lift:

Snatch
15 rounds, on the 90 seconds.
1 power snatch + 1 hang squat snatch + 2 snatch balances
Start at 60% of PS, add weight as you can.

Skill:

HSPU’s

10 strict

10 extended

50 kipping

 

 

 


Monday 3/27/2017

17.4 trent

 

 

 

 

 

 

 

 

Trent

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/Stretch

B warmup:

with a bar:

3 rounds of:

10 front squats

10 strict presses

10 shoulder kips

Workout warmup:

15 minutes to warm up and do:

Front Squats

This week we will be doing 5 sets of 5.

Warm up to 65% then:

Add weight as you can but the last two sets should be at the same weight and difficult to complete.

Workout:

3:00 AMRAP:
3 Power Cleans 135/95 RX+ 155/115…yes women’s rx+ is 115.
6 Back Squats, no racks.
9 Pull Up’s, RX+ CTB
Rest 1:00
4 Rounds

Continue where you left off on each round.

O lift:

20 min EMOM
3 back squats,  75% on 1st 10 rounds, then add weight as you can for last 10.

Skill:

5 rounds of:

10 DB Curls

15 GHD Situps.


Sunday Funday 3/26/2017

17.4 group therapy

 

 

 

 

 

 

 

Fire Breathers!

 

Last Sunday for 2017 Open and  Re-Do’s. Come cheer on your crossfit family one last time, 11 am.

We will also have Bladium Row Regatta 2000 m Challenge at noon. Come give it a try. 

Endurance:

Warmup:
12 min alternating EMOM
Min 1 – 15 SDHP w/KB 32/20kg
Min 2 – 15 Wallballs (20/14#)
Min 3 – 150 m row

Workout:

Run: 1 Mile
Then

20 min AMRAP:
5 Pullups

10 Abmat situps

15 air squats

100 m farmers carry, 24-20/16-12

 


Saturday 3/25/2017

17.4 tom r

 

 

 

 

 

 

 

Tom

 

Crossfit and 9:15 O lift:

Warmup:

500 m row or 400 m run

Mobility: CS/Stretch

B warmup:

Coaches choice

Workout warmup:

With your partner:

6 min of row for max meters, partners switch on the minute.

Workout:

20 min AMRAP

With a partner, alternate rounds.

16/12 cal row

12 hang power snatches 75/55

8 Wall balls 20/14

 

 

 


Friday 3/24/2017

Happy hour tonight, 6pm… TGTOIO (thank God the open is over)! Celebrating our great achievements  in the Crossfit Games Open! Beer and Pizza. Bring some cash for the pizza.

Crossfit:

Warmup:

For most Open Wods on Fridays you will be on your own to get yourself ready to work. We will be doing the wods in heats. Do what we normally do, row, stretch, elevate your heart rate, then prepare yourself for the movements in the wod.

17.5

WORKOUT 17.5

10 rounds for time of:

9 thrusters

35 double-unders

M 95 lb.  F 65 lb.

Time cap: 40 minutes

Variations

Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.
Teenagers 14-15: Boys use 65 lb. Girls use 45 lb.
Masters 55+:  Men use 65 lb. Women use 45 lb.
Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15: Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders
Scaled Masters 55+: Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders


Thursday 3/23/2017

cfit outdorrs 2

 

 

 

 

 

 

 

 

 

 

Crossfit and 5:15 Endurance:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

3 rounds of

10 air squats

10 pushups

10 knee raises

150 m run, or sled push up and pack on turf.

Workout Warmup:

15 min of skill work.

Workout:

50 DU buy in:

20 DB snatches (each arm) 35/20

150 m run

20 push ups

150 m run

20 DB thrusters (2 DB’s) 35/20, use KB’s if not enough DB’s 16/12 kg’s

150 m run

20 V ups

150 m run

20 ball slams 30/20

50 DU cash out

5:15 am Endurance:

50 DU buy in:

20 DB snatches (each arm) 35/20

150 m run

20 push ups

150 m run

20 DB thrusters (2 DB’s) 35/20, use KB’s if not enough DB’s 16/12 kg’s

150 m run

20 V ups

150 m run

20 ball slams 30/20

150 m run

20 burpees

150 m run

20 kb swings 20/16kg

50 DU cash out

O lift and Skills:

Make up a lift and skill you missed this week

 


Wednesday 3/21/2017

DSCN2897

 

 

 

 

 

 

 

Trish

Crossfit:

Warmup:

500 m row

Mobility:

CS/Stretch

B warmup:

3 rounds of:

10 DB Snatches

10 DB Thrusters (2 DB)

10 v-ups

150 m run

Workout warmup:

10 min EMOM

1 clean shrug+1 hang clean+1 squat clean

Workout:

12 Min AMRAP
6 Squat Cleans 135/95,  RX+155/115
12 Pull Ups (6 BMU, or 4 RMU)
24 DU’s

O lift:

Split Jerk
15 min EMOM of:
1 push press + 1 split jerk
Start at 70%, go up to 80% working on technique.

Skill:

AMRAP 5 min.

Ring MU’s

rest 5 min. and repeat.


Tuesday 3/21/2017

DSCN2885

 

 

 

 

 

 

Amy

Crossfit and 5:15am Endurance:

Warmup:

500 m row or 400 m run.

Mobility:

CS/stretch

B warmup:

50 partner pullovers

40′ crab walk

30 mountain climbers

20 air squats

10 push ups or HSPU

5 strict pull ups

Workout warmup:

10 min alternating EMOM of:

10 KB swings

25 DU’s

Workout:

Wood:

last done on 6/16/2016

 

  • 5 Rounds For Time
  • 400 Meter Run
  • 10 Burpee Box Jumps (24/20 in)
  • 10 Sumo-Deadlift High-pull (95/65 lbs)
  • 10 Thruster (95/65 lbs)
  • 1 Minute Rest
namesake photo

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

 

5:15 am Endurance:

6 Rounds:
1 Min Cal Row
1 Min sandbag ground to shoulder
1 min sandbag squats
1 Min burpees
1 min rest

O lift:

Bench Press

5 sets

5-5-3-3-2

Start at 60% adding weight each round.

Skill:

5 rounds of:

10 alternating Pistols

25 DU’s

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Monday 3/20/2017

Image may contain: one or more people and indoor

Chad being Chad…

 

 

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/stretch

B warmup:

3 rounds with an empty bar.

10 front squats

10 strict presses

10 arm curls

5 strict pullups

Workout Warmup:

Next week we will start a new strength movement.

Today we will do Back Squats.

Take 15 minutes to do:

5 sets of 5

Start at 10% less then last time we did this. Add weight as you can.

 

Workout:

3 rounds for time of:
15 Power Cleans (135/95) rx+ (155/115)
15 Bar Over Burpees
15 Pull-ups

O lift:

Squat Snatches

12 min EMOM,

1 hang + 1 from ground. Start light, 55%, and add weight when lifts are perfect-ish.

Skill:

30 DU’s

15 GHD situps.

 


Sunday Funday and 11am 17.4 Re-do's, 3/19/2017

Image may contain: 2 people

 

 

Jose and Juana

 

 

Crossfit Endurance:

Warmup:

1 mile run

Workout:

45 Sec Work 15 Sec Transition each station:
Assault Bike Cals
Ball Slams (30/20)
box jumps (24/20)
lunge steps
Knee 2 elbow
Wall Balls (20/14)
push Ups
Plate GTO (45/25)
Calorie Row
Burpees
Pullups
150 m run
sled push, white to white
tire flips
dumbbell snatch 30/20
Tow rounds.

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