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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 1/23/2017

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Crossfit:

Warmup;

500 m row or 400 m run

Mobility:

Crossover Symmetry, dynamic stretch

B warmup:

50 single unders

10 air squats with pause at bottom

10 push ups

10 v-ups

10 pullups

10 HSPU’s

set of ring dips

30 DU’s

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.

Lets build off the base we established last week. 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:

As promised, something for the “not Meatheads”.  Meatheads don’t dodge!

Buy in: 1 min of burpees, one min of rest then:

Max reps in 1 minute

Air Squats

Rest 1:00

HSPU

Rest 1:00

Pull-ups

Rest 1:00

DU’s (divide singles by 3 for your score)

Rest 1:00

Ring dips

Rest 1:00

Two rounds, score is total reps.

O lift:

Back Squats

5 sets, on the 3 minutes:
7 back squats @ 80%ish

Skills:

Take 20 min. to work 2 of your goats.

 

 

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Sunday Funday 1/22/2017

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Bryan

Crossfit Endurance:

Warmup:

500 m row or run

Mobility:

Crossover Symmetry, Dynamic  stretch

Workout warmup:

coaches choice

Workout:
As many rounds in 15 minutes of:
20 V-ups

10 left hand overhead walking lunges, 24 kg/16 kg

10 right hand overhead walking lunges, 24 kg/16 kg

50 double unders

Rest 5 minutes then:

8  Rounds for time of:
15 KB Thrusters, total (20kg/12kg)
15 Kettle Bell Swings 20kg/12kg)
15 Burpees pull-ups
15 Ball Slams

150 m run

Rest exactly one minute after each round.


Saturday 1/21/2017

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Tim and Amira

Eating Primal will be here from 9-10:30 this morning.

Crossfit and 9:15 am O lift.

Warmup:

500 m row or 400 m run

Mobility:

Crossover Symmetry, Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

Take 10 minutes to form teams and set stations up and warmup TTB, Wall balls, and C&J

Workout:

Partner wod
Teams can divide reps however they choose but they must be done in order.

20 burpees
40 TTB
60 C&J 135/95
80/70 cal row
100 wall balls


Friday 1/20/2017

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Coleman

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

Crossover Symmetry and Dynamic stretch

B warmup:

3 rounds of

10 squats w/slam ball

10 ball slams

10 situps w/slam ball pullover style

Workout warmup:

Take 10 minutes to do:

5 sets of 3 front squats working up to heavier than workout weight. Warmup your pullups between sets.

Workout:

7 min Amrap
7 Front squats 115/75, Hero 135/95 (no racks)
7 CTB pullups, 12 Chin over
Rest 3 minutes
7 min Amrap
7 SDHP 95/65
7 weighted lunges (each leg) with KB in front rack hold, 24/16kg

O lift:

10 min emom of:
1 squat snatch + 1 hang squat snatch, linked.
Start at 60% , add weight without sacrificing technique.

Skills:

Ring MU practice

1 min max set of MU’s, 1 min of rest for 20 minutes.

 


Thursday 1/19/2016

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Ethan getting HC PR @225# and Mike getting 200# PC PR from ground.

 

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

Crossover symmetry, Dynamic Stretch

B warmup:

3 rounds of:

10 goblet squats

10 kb swings

10 ring rows, 2nd 10 shoulder kips, 3 set of strict pullups

Workout warmup:

Take 10 minutes to work on your HSPU and TTB. Work with coach.

Workout:

EMOM for 15 minutes (5 sets):
Minute 1 – 9 Handstand Push-Ups,  or 15 hand release push ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this wod challenging, but manageable for your  ability level.

Your score is if you are able to do the wod as prescribed.  RX or Mod.

5:15 am Endurance:

EMOM for 18 minutes (6 sets):
Minute 1 – 6 Handstand Push-Ups,  or 10 hand release push ups
Minute 2 – 9 Toes to Bar
Minute 3 – 12 Burpees
Please increase or decrease the prescribed reps to make this wod challenging, but manageable for your  ability level.

Your score is if you are able to do the wod as prescribed.  RX or Mod.

O’lift and Skills:

Make up a lift you missed this week. if you didn’t do the strict press on Monday do that. Make back squats a priority as well.

 

 


Wednesday 1/18/2017

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Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

Crossover Symmetry, dynamic stretch

B warmup:

50 air squats

40 mountain climbers

30′ crabwalk

20 situps, palms on ground

10 superman’s

5 strict pullups

50 DU’s

Workout Warmup:

10 min EMOM of Power Cleans

3 reps,1 pull from hang- 1 hang-1 from ground, adding weight each round.

Workout:

21-15-9

Power cleans 135/95, hero 155/115

Box jumps 24/20

O lift:

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

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

Skills:

10 min emom

2 rope climbs on each minute. If you can’t do two do one.


Tuesday, 1/17/2017

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Coach Mel took 2nd place in the Women’s Scaled division at the Wodapalooza in Miami Fl. this weekend!!!

Congratulations Mel, you worked your butt off to prepare yourself and you kicked ASS!

We all could not be prouder of you!

 

Crossfit and 5:15 Endurance:

Warmup:

500 m row or 400 m run

Mobility:

Crossover symmetry, Dynamic stretch

B warmup:

Partner row

Switch partners on the 20 second, 2nd partner starts on the 30 second.

Row for 1500 m.

Workout warmup:

Take 10 minutes to:

Set up your stations and warmup each movement

Workout:

The Seven, last done 2/2015

namesake photo

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 rounds of:
7 Handstand Push-ups
7 Thrusters (96/65) Hero (135/95#)
7 Knees-to-Elbows
7 Deadlifts (185/115)Hero (245/185#)
7 Burpees
7 Kettlebell Swings (24/16kg) Hero (32kg/24kg)
7 Pull-ups
30 min time cap

Endurance at 5:15 am

Same WOD

O lift:

Snatches
EMOM for 20 minutes of:
1 squat snatch
Start at 70%. Add 5 lbs for a make, subtract 10 lbs for a miss.

Skills:

100 feet of walking on hands, or

HSPU, 20 strict-20 deficit- 30 kipping


Monday 1/16/2017 New strength program starts today

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Drake and Molly

Eating Primal will be here from 9-10:30 am this morning for a tasting. Please come check them out. Their food is great!!

Crossfit:

We had over 50 Back Squat PR’s on Monday! Great work all!!

I will continue to program back squats for O lift on Mondays. If you cant get it done that day, please try and get it in sometime during the week. Let’s not lose those gains.

We will start another strength program today, shoulders(strict press). Not as glamorous as back squat but an area we all can use improvement in.

 

Warmup:

500 m row or 400m run

Mobility

Crossover Symmetry, dynamic stretch

B warmup:

50 partner pullovers

3 rounds

10 slam ball squats

10 ball slams

5 wall balls with slam ball.

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.

Today we are trying to find our “base” from which we will build upon for the next 5 weeks.

Workout:

“Meathead”

Don’t worry Ninjas, you’ll get your WOD next week, don’t dodge!

 

With a partner, partition work anyway you like.

One partner rows for meters while other partner lifts. Partners do not have to lift the same weight but you cannot change the weight once you begin the movement.
Your score is total pounds moved plus meters rowed.
7 Minutes of:
Back Squats. Choose any weight you want but no changing after wod begins
rest 3 minutes
5 minutes of:
Power Snatch for weight moved. Choose any weight you want but no changing after wod begins.
rest 3 minutes
3 minutes of:
Push Jerk for weight moved. Choose any weight you want but no changing after wod begins.
Score is total weight moved plus meters rowed.

O lift:

Squats
EMOM for 20 minutes of:
3 back squats
Start at 70% and hold that for the first 8 minutes.  Then go up as you can.

Skills:

5 rounds of:

10 ring dips

15 GHD sit ups

 

 

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Sunday Funday 1/15/2017

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Rachel

 

Crossfit Endurance:

Warmup:

500 m row or 400 m run

Mobility:

Crossover Symmetry, Dynamic stretch

Workout warmup:

3 rounds of:

crab walk (20′)

battle ropes, alternating hands 10 each hand

10 KB swings

7 toes to rings

 

Workout:

Every 10 minutes, for 50 minutes (5 sets) for time:
Row 500 Meters, and
Run 400 Meters (yes we’re running today, bring a jacket)
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Hand release Push-Ups, or 6 HSPU

Coach, you will probably need to stager the start by 3 min.


Saturday 1/14/2016

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Crossfit and 9:15 O lift:

Warmup:

500 m row or 400 m run

Mobility:

Crossover symmetry, dynamic stretch

B warmup:

coaches choice

Workout warmup:

take 10 min to pick team and warmup Snatches and Squat Cleans

Workout:
Teams of 4
For time:
3000 meter row
100 power snatches, 75 lbs/55 lbs
100 power cleans, 135 lbs/95 lbs
100 partner pullovers (feet must be 6′ apart from partner)
Row is continuous, switch partners at any time.
The reps of the other three exercises must be completed in order.


Friday 1/13/2017

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Strong! Mia and Trish

Crossfit:

Warmup:

500 m row or run

Mobility:

Crossover Symmetry, Dynamic stretch.

B warmup:

3 rounds of

10 goblet squats

10 kb swings

25 DU’s

10 shoulder kips

Workout warmup:

take 10 minutes to do:

5 sets of three, squat cleans working up to workout weight +

warm up TTB between sets

Workout:
For Time
50 lateral jumps over bar

Then:
4 Rounds :
5 Front Squat 135/95, Hero 155/115
5 TTB

Then:
40 lateral jumps over bar

Then:
3 Rounds:
5 Front Squat & 5 TTB

Then:
30 lateral jumps over bar

Then:
2 Rounds:
5 Front Squat & 5 TTB

Then
20 lateral jumps over bar
1 Round:

5 Front Squat & 5 TTB

O lift:

Strict press

On the 2 min, 5 sets at 5, 5, 3,3,2

Start at 60% add weight as you can.

Skills:

Accumulate 50 CTB pullups

 

 


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