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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.

 

Fossil Games 2016

Pictures here.

 

News & Announcements


Saturday 9/24/2016

dscn1948

 

 

 

 

 

 

 

 

Andy

 

 

Crossfit and O lift @ 9am:

Warmup:

500 m row or run

Mobility: Shoulders, hips

B warmup:

Coaches choice

Workout warmup:

10 min alternating emom:

1st min 5 OHS

2nd 5 SDHP

Workout:

3 rounds for time of:
400 meter run or 500 m row
30 V-ups
20 SDHP 95 lbs (65 lbs)
10 OHS , 95 lbs (65 lbs)


Friday 9/23/2016

dscn1942

 

 

 

 

 

 

Elizabeth

Crossfit:

Warmup:

500 m row or run

Mobility: shoulders, quads, calves.

B warmup:

3 rounds of:

10 goblet squats

10 kb snatches

10 kb situps, extended arm over head

20 du’s

Workout warmup:

On the two min.

5×5 back squats, start at 50% of one rep max. Add 10-20lbs for 1st 3 sets, then go up by 5-10lbs for last two sets.

Workout:

For time:
100 double-unders
25 toes-to-bars
25 back squats, 135 lbs/95 lbs
25 HSPU’s (kb push press 20/16kg, still rx) coaches please note which movement with time.

400 m run

O lift:

Squat Snatch
EMOM for 20 minutes of:
1 hang squat snatch 1 SS from ground
Start at 60%.  Add 5 lbs each round until you fail. Take off 15lbs and finish the EMOM.

Skills:

10 ring mu’s and 10 bar mu’s


Thursday 9/22/2016

dscn1915 dscn1925

 

 

 

 

 

 

 

Moose was tough…Drake figuring out how to carry med ball.

 

 

 

 

 

 

Crossfit and 5:15 am Endurance:

Warmup:

500 m run or row

Mobility: Lunges etc.

B warmup:

3 rounds of:

10 burpees

10 v-ups

10 ring rows

sled push, up and back on turf.

Workout warmup:

Partner 1500m row, each partner takes 10 pulls then switch.

Workout:
15, 12, 9, 6, 3
Ring dips
Push-Up
Ring rows

Sled Sprint, white to white and back, after each round  50/30 lb’s

Endurance with Michael:

21, 15,  9, 6, 3 reps for time:
Kb (front rack) lunges 16/12 kg

Push-Up

KB thrusters 16/12

Box jump push, white to white (one length of turf) after each round.

O lift and Skills:

Make up a lift and skill you missed this week.

 


Wednesday 9/21/2016

dscn1911 dscn1909 dscn1908

 

 

 

 

 

 

 

 

Craig, Ozzie, and Ethan

 

 

 

 

 

 

 

 

 

 

 

 

Crossfit:

Warmup:

500 m row or run

Mobility: Lunges, lats, shoulders, quads, calves.

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

10 Russian twists with slam ball

Workout warmup:

Squat cleans

On your own time.

Take 12 minutes to warm up and do 5 sets of 3 squat cleans. Add weight as you can.

Run a 150 between each set.

Workout:

27-21-15-9 reps for time of:
Wall balls 20/14
Clean & Jerk 95/65

O lift:

Bench press

5 reps @ 60%

5 @ 70%

3 @ 75%

3@ 80%

2@ 90%

Skills:

10 kipping dips

30 DU’s

5 rounds


Tuesday 9/20/2016

dscn1880

 

 

 

 

 

 

Shane

 

 

 

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or run

Mobility:

B warmup:

3 rounds of

10 wall ball sit ups, behind head to heals. 20/14

10 wall balls

100 m run with wall ball

 

Workout warmup: Skill

3 max sets of CTB pullups (2 min rest between sets) If you can’t link do at least 5 efficient singles.

 

Workout:

Moose

namesake photo

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

  • For Time
  • 1,000 meter Row
  • Then 10 Rounds of:
  • 7 Bar Facing Burpees
  • 3 Thrusters (95/65 lbs)
  • Then:
  • 1,200 Meter Run (with med ball (20/14 lbs). 800 m run to and around the round-a-bout back to steps then back to 400m mark and back to the gym.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.

 

5:15 AM endurance with Michael:

For Time

  • 1,200 Meter Run (with med ball (20/14 lbs))
  • Then 10 Rounds of:
  • 7 Bar Facing Burpees
  • 3 Thrusters (95/65 lbs)
  • Then:
  • 1,000 meter Row
O lift:
Clean and Jerk
15 rounds, on the 90 sec.
1 power clean + 1 push jerk + 1 split jerk
Start at 70% of your push jerk and add weight as you can.
Skills:
Two 5 min amrap’s, 3 min rest between.
Ring MU’s, if cant do ring do Bar, if cant do bar do CTB.

Monday 9/19/2016

dscn1821

 

 

 

 

 

 

 

Molly and Francisca…Caption contest?

 

 

 

 

 

Crossfit:

Warmup:

500 m run or row

Mobility: hamstrings, traps, lower back

 

B warmup:

3 rounds of

10 goblet squats

10 swings

10 push presses

150 run

Workout warmup:

10 min EMOM

Dead lift

Min 1-4, triples.

Min 5-7, doubles

Min 8-10, Singles

Add weight each round. If you’re feeling it, go for it.

Workout:

Three five minute amrap’s

Three min rest between each.

3 DL @ 1st amrap @ 55%, 2nd @65%, 3rd @ 75% of 1RM

6 hspu’s

9 box jumps, no step ups.  Hero height 30/24

O lift:

Back Squat
EMOM for 20 minutes of:
3 back squats
70% for the first 10 sets and then start adding weight

Skills:

15 GHD situps

25 du’s

5 rounds

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Sunday Funday 9/18/2016

dscn1850 dscn1833

 

 

 

 

 

 

 

Alecia

 

 

 

 

 

 

Crossfit Endurance:

Warmup:

coaches choice

Workout warmup:

3 rounds

1 min of work then 1 min of rest, with a partner

Stations

Tire flip

Sled push (partner on sled) switch after 30 seconds.

Body over burpees (switch after 30 seconds)

Crab walk, both partners work at same time

Workout:

The “300”

  • For Time
  • 25 Pull-Ups
  • 50 Deadlifts (135/95 lbs)
  • 50 Push-Ups
  • 50 Box Jumps (24/20 in)
  • 50 Floor Wipers* see video https://www.youtube.com/watch?v=VQLtfH9clx4
  • 50 Kettlebell Clean-and-Press (1/.75 Pood) (Alternating Arms)
  • 25 Pull-Ups

The entire workout is 300 reps.


Saturday 9/17/2016

dscn1876 dscn1878

 

 

 

 

 

 

 

Melanie and Brian S.

 

 

 

 

 

 

Crossfit and 9am O lift with Gabriel:

Warmup:

500 m row or run

Mobility:

B warmup:

coaches choice

Workout warmup:

10 min alternating EMOM

10 kb snatches, 5 each arm. Work up to workout weight.

pullup warmup

Workout:

60 back squats 95/65
50 KB Snatches 24/16kg
40 Pull ups
400 m run

 


Friday 9/16/2016

dscn1873 dscn1866

 

 

 

 

 

 

 

Jenn going RX, Jess making funny faces and Cara getting her dips.

 

 

 

 

 

 

 

 

 

Crossfit:

Warmup:

500 m run or row

Mobility: Shoulders, hips, calves.

B warmup:

3 rounds of:

10 OH lunges with KB

10  KB thrusters

10 KB sit ups with  extended arm

150 m run

Workout warmup: Technique

10 min EMOM

Squat snatch, 2 reps each minute 1st hang, 2nd from ground.

We’ll work on technique. up to workout weight +. If you’re feeling it go heavy.

Workout:

15 min AMRAP

Power Snatch 95/65

2-4-6-8-10….

Run a 150 between each set.

O lift:

Squat Clean
EMOM for 20 minutes of:
squat clean
Start at 70% and go up

Skills:

HSPU’s

10 strict, 20 deficit, 30 flat kipping.

 


Thursday 9/15/2016

dscn1886 dscn1888dscn1889

 

 

 

 

 

 

 

Front Squat PR’s today, Chad 325, Jake 245, April 185. Not pictured  Mykol 165, Erin, 145, Mel 190.

Left out Jason M. 300#.

 

 

 

 

 

 

 

 

 

 

 

Crossfit and 5:15 Endurance:

Warmup:

500 m row or run

Mobility: general stretch

B warmup:

50 partner pullovers, then

3 rounds of:

10 air squats

10 push ups

set of strict pull ups

150 m run

 

Workout warmup:

2000 m partner row, on the minute. Partners row for 20 seconds and switch, 10 seconds transition.

Workout:

4 rounds of:

20 Russian Twists

15 ball slams

10 burpees

400 m run

5:15 am Endurance with Michael:

5 rounds of:

20 Russian Twists 45#plate/25#plate

15 ball slams 30/20

10 burpees

400 m run

O lift and Skills:

make up a lift and skill you missed this week

 


Wednesday 9/14/2016

dscn1855

 

 

 

 

 

 

 

Carnage…

 

 

Crossfit:

Warmup:

1000 m row

Mobility: Hit quads, glutes, calves, and flexors

B warmup:

3 rounds

10 goblet squats (three second pause at bottom), use a heavier bell for each round.

10 pushups

sled push on turf

Workout warmup: Strength

10 min EMOM

Front squat from racks.

Min 1-4, 3-4 reps @ 50-60%.

Min 5-7, 2 reps @70-80%

Min 8-10, 1 rep @ 90%, 100%, 100%+

Workout:

For time:

50 front squats, 70% of body weight (run a 150 every time you drop the weight)

75 walking lunges, on turf

100 DU’s

O lift:

Bench press

5 reps @ 60%

5 @ 70%

3 @ 75%

3@ 80%

2@ 90%

Skills:

2 rope climbs

150 run

5 rounds

 


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