Blog: Articles, Updates, & Member Spotlights

October Box Brief

Box Brief: Updates, Events, Etc.

Happy October!

Wow, I can’t believe we’re over half way through the month of October already! The leaves are changing, it’s dark in the mornings, and the workouts lately have been wonderfully challenging! We have a couple of fun things coming up as we head into the near future! Mark your calendars!!

The 5280 CF App will be retired this Saturday (10/21).

Yes… this beloved app that is rather glitchy for some people will be retired. Starting Saturday and into the future, you’re going to want to download the MindBody App on your phone to reserve class times.


New Tee Shirt – Pre Order Now!


New Tee Shirts are Coming – Pre Order Now and We’ll Pay the Sales Tax!

It’s time for some fresh 5280 CrossFit tee shirts! Don’t you think? With 5280 CrossFit on the front and the Colorado KettleBell on the back, we’re combining our first (and favorite) tee shirt designs!

We’ll even cover sales tax for all Pre-Order Shirts!!

Pre-Order ASAP… as we’ll be submitting our order to the printer on Tuesday, October 17th.

  • Men's Shirts

  • Price: $20.00 Quantity:
  • Price: $20.00 Quantity:
  • Price: $20.00 Quantity:
  • Price: $20.00 Quantity:
  • Women's Shirts

  • Price: $20.00 Quantity:
  • Price: $20.00 Quantity:
  • Price: $20.00 Quantity:
  • Price: $20.00 Quantity:
  • Price: $20.00 Quantity:
  • $0.00
  • American Express

Popular Nutrition Plans – Get a Basic Understanding of Each


Popular Nutrition Plans – Get a Basic Understanding of Each

There are a TON of popular nutrition plans out in the wild. They vary in philosophy, application, and flexibility. Everyone is different and finds success in various ways. What works for some people might not work for others. After our Nutrition Night Q&A at 5280 CrossFit, we thought we’d compile a brief summary of some of the nutrition plans mentioned during the Q&A. If you are interested in learning more or want a personalized plan to help you reach your health goals, talk to a coach and take a look at the 5280 Nutrition Coaching Program. Read more...

Member Spotlight | Lisa & John

Member Spotlight
Lisa & John


How old are you?

Lisa: 50

John: 52

When did you begin doing CrossFit? How long have you been with 5280 CrossFit?

Lisa: I learned about CrossFit several years ago, but did not participate consistently until joining 5280 Crossfit in September 2016.

John:  I have played around with CrossFit for the last 8 years. In the last year have made a commitment to get back in shape.

Why do you CrossFit?

Lisa: I do CrossFit for several reasons. First, I feel a great sense of accomplishment purely by finishing a workout. I mean, 4 or 5 rounds of something doesn’t sound too bad, but when you add up reps, it is pretty amazing what you’ve just completed. Read more...

Ladies Barbell Club


Announcing the 5280 CrossFit Ladies Barbell Club

Something neat happens when you get a group of women together to build strength, work on their weakness, and lift heavy, all in a supportive and educational environment. That’s exactly what you get in our Ladies Barbell Club. Whether you’re a seasoned CrossFitter or brand new to your fitness journey, this 6-week course will help you build your strength and confidence while working with a barbell.

Class size in limited to keep the group small enough to receive personalized attention on all lifts. Each 1-hour class will have a warm up, teaching portion to cover the lift of the day, time to work hard, as well as an accessory work portion. Read more...

October Challenge Starts Sunday!


The Minimalist Challenge

Our October Challenge is going to be a nice break from the Wall Ball contest in September! However, this challenge will test you in a much different way! The October Challenge is the MINIMALIST Challenge (AKA a decluttering challenge).

How it works:

  • October 1st – you get rid of 1 item, October 2nd – you get rid of 2 items, and so on.
    (by get rid of, we mean throw away or store for donation)
  • Choose another 5280 member to be an accountability partner, if you can’t choose, ask a coach or me to keep you accountable.

Mobility Hacks: Hamstrings

Mobility Hacks: Hamstrings

We train our backside like crazy. Our hamstrings. We work on getting them strong, we sit down, we lay down, we work on getting them strong again and repeat. When we sit we are smooshing them into one position, like when you wake up with flat bed head – imagine that happening to all the muscles back there, and then not doing anything to restore/fluff them up. Here are some things to give them a hand.

  1. After a day of sitting sit on a chair or box, any hard surface, and put a lacrosse ball or softball under our hammy.

Meat: Grass-Fed.. Organic.. No label… What does it all mean?


Meat: Grass-Fed.. Organic… No label… What does it all mean?

When browsing meat products at the grocery store, you’ve probably seen a few terms on beef in particular, such as “grass-fed” and “organic.” Do you know which one is best or what the benefits of different meat is?

We (Jason & Gina) generally shop at Whole Foods and aim to purchase Step 5 beef whenever possible. We believe this meat is not only the most nutritious, but the most humanely and ethically treated. (

It can be confusing to figure out if you should be eating organic, grass-fed or concerning yourself with this terms at all.


Quarterly Nutrition Night Q&A


Quarterly Nutrition Night Q&A at 5280 CrossFit

Thursday September 28th, 6:30PM

At 5280 CrossFit, we believe wholeheartedly that nutrition is the cornerstone to a healthy life (and success in the gym).

With that in mind, we will be hosting a live Nutrition Q&A session with Nutrition Coaches: Sam, Diedre, and Erin. The night will begin with some pre-selected questions. Then, we will open up for audience questions! Now’s the chance to get your nutrition questions answered from three awesome ladies!

Click Here to Submit your Nutrition Questions
(we will select questions from this survey):

Click Here to RSVP for the Event
(Location: 5280 CrossFit)

Like our Facebook Page to Watch the Facebook Livestream


If you’re interested in meeting with a coach 1:1 or enrolling in our nutrition program, visit our nutrition page. Read more...

What Do I Do Here Anyway? The Vision for 5280 CrossFit


What Do I Do Here Anyway? Why I Don’t Coach Many Classes.

I love CrossFit. I love coaching CrossFit!
I love seeing people become a better version of themselves by becoming fully capable of all that they were meant to be. I love seeing the smile on someone’s face when they accomplish something new. I love the camaraderie that develops in a single CrossFit class – that sense of adventure together.

My purpose, why I do what I do, is to inspire others to achieve their goals and dreams. That’s why I started 5280 CrossFit.
So…why don’t I coach very often anymore?


Family Field Day and BBQ


We love Social Events at 5280 CrossFit!

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
– Greg Glassman, CrossFit Founder

Your family and you are invited to the 2nd Annual
5280 CrossFit Family Field Day and BBQ!

September 15th (4:00pm-9:00pm)
Where: Lions Park East Pavilion 1300 10th Street, Golden, 80401
Who: 5280 CrossFit Members and Family
What to Bring: Chairs/Blankets & BYOB. Sign up for a side dish on the sign up sheet in the gym.



Cancel any other plans you have!!


Member Spotlight | Nancy N.

Member Spotlight
Nancy N.


How old are you?

54 (it’s only a #)

When did you begin doing CrossFit? How long have you been with 5280 CrossFit?

I began CrossFit in May of 2016 with the Women’s only Challenge. I have been an active member ever since!

Why do you CrossFit?

I CrossFit now because I can. I love what CrossFit and the 5280 atmosphere has done for my mind, body and soul. I know that no matter what type of day I’ve had, I can go workout and all feels better. Intrinsically, I love how I physically feel on a daily basis. Read more...

Why You Need to Know Your Body Fat Percentage

Why You Need to Know Your Body Fat Percentage


Do you know what your body fat percentage is, right now?

Do you know what a healthy body fat percentage is for your gender?

Do you know why you should care?

Your body fat percentage is a value that tells you how much of your body weight is made up of fat. In terms of your overall health, your body fat percentage can be one of the most useful numbers available to you, even more so than your scale weight and much more so than your Body Mass Index (BMI).

If you have an interest in living a healthy lifestyle, try your best to eat a healthy diet, and work to keep your body weight under control, your body fat percentage is a crucial number to know that will help you in many different ways. Read more...

Eating Out | Nutrition Advice


Eating Out – Quick Tips for Making Good Nutrition Choices

Eating out can present some unique problems to your nutrition plan. Whether it’s counting your calories and food intake, or choosing quality foods, you lose a lot of the power when you’re in a restaurant and someone else is preparing your food. Here are some quick tips for making good choices and still be able to enjoy your meal.

  1. Look at the menu ahead of time. By taking a peek at the menu before you arrive, you’ll already have an idea of what you might want to order without be lured in by the things that look too good to pass up.

Hip Mobility

Mobility Hacks: Hip Mobility

Our bodies tend to mold themselves into positions in which we spend the most time” -Kelly Starrett

Example: Sitting!

If you sit, which you do, your hips may be adapting to that position. Sitting in the car, on the couch, at work, on a park bench, at the DMV, you know..lots of places!

Work on small bits of mobility EVERY DAY. A minimum of two minutes in each position (per side) and don’t be afraid to spend 4 minutes some days. Those minutes add up over the week and don’t take too much time at once.


How Alcohol Affects You Body Composition


Is it really possible to consume alcohol and still maintain a healthy body weight and composition?

Let’s face it. We all know alcohol can’t be the best for our overall body composition but do you know how bad? Or how it really effects you? There are plenty of opinions and you may be surprised.

The Low Down on Alcohol

Alcohol has a very similar amount of calories per gram as protein. This does not mean we metabolize it the same. Alcohol still gets deemed as “empty” calories, meaning it does not provide any nutritional value. Sorry, alcohol can’t take place of your post workout protein shake. Read more...

3 Reasons We love Orange Theory and Other HIIT Trends


3 Reasons We Love Orange Theory and Other HIIT Trends

When it comes to health and fitness we are happy when someone makes the choice to get off the couch and make some positive changes in their lives. That happiness isn’t dependent on them signing up with us. We believe that people will seek us out when they are ready for serious change. We have a constant influx of clients who are current members at OTF (Orangetheory FItness) and other HIIT/Bootcamp gyms ready for something more. They are ready for what is next.

We may be unique in the sense that we have an abundance mindset at 5280 CrossFit! Read more...

Member Spotlight | Jessica & Josh

Member Spotlight
Jessica & Josh


How old are you?

Jess: 35

Josh: 37

When did you begin doing CrossFit? How long have you been with 5280 CrossFit?

Jess: I started CrossFit during the a 6 week challenge in May 2016.

Josh: I joined CrossFit in September 2016.

Why do you CrossFit?

Jess: I CrossFit to be fit and strong for myself, my kids, and my husband. I never thought I would continue on with CrossFit after my 6 week challenge, but with the support of my husband and the love I have for the feeling I get after each class I couldn’t walk away. Read more...

Your path to success starts with a New Client Consultation:

We'll take a tour of the fitness center and chat to discover:

  • Your short and long term goals.
  • Your bright spots (what are you already doing right).
  • The best path to your specific goals.

Click here to schedule your New Client Consultation.