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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.

Director headed to 2016  CrossFit Games

Monday April 25th, the final scores for the Masters Qualifier were submitted.  Scot Olson finished the qualifier as number 1.  He’s going to the CrossFit Games!

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News & Announcements


Memorial Day Hours, Reminder!!!

Memorial Day Hours, Reminder!!!

michael murphy

 

 

 

 

We will have two coached classes Monday, May 30th.

8:30 am

11:30am

As always the gym will be open for you to come in and Wod at anytime.

We will be doing Murph!

If you have done this workout before under 50 minutes, please get and use a  weighted vest. 20lb for men and 12lb for women.

 


Sunday Funday 5/29/2016

Crossfit Endurance:

Warmup:

Coaches choice

Workout:

Slow jog around the perimeter of turf, alternate with

side shuffle, butt kicks, karaoke, high skip, backwards, anything else the coach thinks of.

4x shuttle run length of turf, at midway turn and run backwards

10x burpee med air ball relay, 4lb med ball.

 

Teams of two, one minute of work one minute of rest.

Five rounds on the turf of:

tire flip (biggest tire), jump through tire after each flip.

Partners work at same time on ball slams, KB snatch, tire flip, and sledge hammers, plank line shuttle.

sledge hammers

KB snatch 20/12

ball slams

sled pull 90/45 (use small pull sleds)

plank line shuttle

Short break then:

Tug of war, divide teams by equal weight.

Group stretch.


Saturday 5/28/2016

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Yurani getting stronger every day.

Crossfit and 9am O lift.

Warmup:

500 m row or run

Mobility: dynamic stretch

B warmup:

Coaches choice

Workout warmup:

take 10 minutes to warm up your C&J and Snatch to work out weight

Workout:

With a partner, both partners run the 400 m then complete the remainder of the workout equally. One partner works at a time.

If you can link your lifts you are not lifting heavy enough.

For time:
400 m run
30 snatches, 80% of max
24 clean and jerks, 80 % of max
16 muscle-ups (mod 3x pull ups)

400 m run

9am O lift with Gabriel


Friday 5/27/2016

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Annie’s back!

 

Crossfit:

Warm up:

1000 m row, no run

Mobility: Dynamic stretch

B warmup:

10 goblet squats 20/16 (heavier than normal)

10 kb swings

10 kb sdhp

Workout warmup: Strength

10 min Emom

Deadlift, warm up to 65%, then start emom at 70%

one lift on each minute…get heavy.

Workout:

3 rounds for time of:
400 meter run
40 V-ups
7 deadlifts, see below
If you can deadlift:

250/150 use 165/105
300/200 use 185/125
350/250 use 225/155
400/300 use 275/185

425/325 use 315/205
450/350 use 405/275

 

O lift:

Alternating EMOM for 20 minutes of:
1 power clean
1 squat clean

do just one lift on each minute

start at 70% and add weight as you can

Skills:

4 rounds of

10 GHD sit-ups

150 meter run


Thursday 5/26/2016

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Mike making MU’s look easy.

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or run

Mobility: Dynamic stretch

B warmup:

50 partner pullovers

25 air squats

22 push ups

Workout warmup:

10 min alternating emom of

set of strict pullups

5 HSPU’s (strict if you can)

Workout:

For time:
1000 Meter row
immediately followed by…
Four rounds of:
8 Ring Dips
8 Toes to Bar
10 Box Jump-Overs
Then:
400 Meter run

O lift and Skills: make up a lift and skill you missed this week.

 

 

 


Memorial Day Hours, Reminder!!!

michael murphy

 

 

 

 

We will have two coached classes Monday, May 30th.

8:30 am

11:30am

As always the gym will be open for you to come in and Wod at anytime.

We will be doing Murph!

If you have done this workout before under 50 minutes, please get and use a  weighted vest. 20lb for men and 12lb for women.

 


Wednesday 5/25/2016

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BIG James doing BMU’s

 

Crossfit:

Warm up:

500 m run or row

Mobility: Dynamic stretch (stretch lats with band on pull up rig)

B warmup:

10 air squats

10 hand release push ups

10 V-ups

Workout warmup:

10 min emom, all four lifts on the same minute. Work up to workout weight.

1 clean from power position (no bend at the waist)

1 hang clean

1 power clean from ground

1 push jerk

Workout:

3 Rounds for time

Run: 400M
15 hang cleans (95/65) Hero (115/75), Super Hero (135/95)
10 push jerks, same weight

O lift:

Bench press

5@ 70%-5@80%-3@85%-1@90%-1@95%1@100%+

Skills:

5 rounds

2 rope climbs

10 GHD situps


Tuesday, 5/24/2016

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Welcome back Heather!!

 

 

Crossfit and 5:15am endurance:

Warmup:

500 m row or run

Mobility: Dynamic stretch

B warmup:

3 rounds of:

10 kb thrusters

10 kb swings

10 KB sit-ups, KB on chest

Workout warmup:

10 min alternating emom of:

25 DU’s or 30 seconds of practice

10 Ball slams

Workout:

Karen (Last did one year ago, 5/19/15)

This is a great classic Benchmark workout. Please don’t dodge this one, we will do this again next year.

4oo m easy run buy in, then:

150 wall balls 20/14

400 m easy run cash out

We are only scoring your Karen time, so look at the clock when you begin Karen and when you finish.

The runs are designed to get you ready for Karen and to shake out the lactic acid after. Both runs must be performed.

After the 1st 400 take at least one minute to collect yourself , look at the clock and begin the wod.

Endurance with Michael:

800m run buy in, then:

150 wall balls

800m run cash out

Then:

partner sled pulls on the turf

5 rounds of:

sled pull the length of the outside turf, 5 burpees, then pull sled back to partner.

Each partner has 5 turns.

O lift:

Squat Snatch
Alternating EMOM for 20 minutes of:
1 squat snatch
1 power snatch

Start at 70% of your power snatch and go up as you can.  You only do 1 lift per minute.

Skills:

5 rounds of

3 bar MU’s

10 HSPU


Stronger Faster Healthier (SFH)

SFH will be here tomorrow morning for some sampling at 8:15 and 9:15 classes. Trying to get them here for the early birds at 5 and 6am.


Monday 5/23/2016

sunday funday steve and paul

 

 

 

 

 

 

Sunday Funday. Steve and Paul

 

Crossfit:

Warmup:

500 m row or run

Mobility: dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 kb swings

10 kb sit-ups, extended arm

Work out warm up:

10 min alternating emom of:

pull up warm up

Dead lift triples  working up to your workout weight.

Workout:
7 rounds for time of:
2 ring muscle-ups (mods 3 bar or 10 pull-ups, still rx)
4 deadlifts @ 70% of max.  (max weight, 275 lbs/185 lbs)
6  box jumps
8 toes-to-bars
20 minute time cap.

O lift:

Back Squat
10 x 5 reps of back squat, on the 3:00 start interval
Start at 70% and add weight as you can

Skills:

5 rounds, not for time of:
20 pistols, total
hand walking practice

 


Sunday Funday 5/22/2016

Crossfit Endurance:

Warmup:

coaches choice

Workout:

A:

Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

B.

One minute of work one minute of rest.

Five rounds on the turf of:

tire flip (biggest tire)

sled push (90lbs)

KB swing 20/12

sled pull 90/45 (use small pull sleds)

plank

In teams of two, work together on tire flips and sled push, on swings and sled pull take turns, plank both work at same time


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