Knowing when classes run is only half the battle. The real challenge is arranging those sessions into a week that matches your goals, energy levels, and daily obligations. At Colfax Strong Strength & Conditioning in Denver's Uptown neighborhood, group fitness classes are available six days a week across morning and evening time slots. This tutorial walks you through a practical, step-by-step method for building a weekly training plan that keeps you consistent, prevents burnout, and accelerates progress.
Step 1: Understand the Available Time Slots
Before picking classes, know when the doors are open. According to publicly listed hours, Colfax Strong operates Monday, Wednesday, and Friday from 5:30 a.m. to 7:30 p.m., Tuesday and Thursday from 6:00 a.m. to 7:30 p.m., and Saturday and Sunday from 9:00 a.m. to 12:00 p.m. Group sessions are scattered across those windows so early risers and after-work athletes both have options.
A time slot is a designated period within the gym's operating hours when a coached group session begins. Think of it as a fixed appointment rather than a drop-in window. Committing to the same slot each week builds what researchers call exercise timing consistency, which has been linked to higher levels of moderate-to-vigorous physical activity in a 2023 study published in the Translational Journal of the ACSM.
Step 2: Know Your Class Options
Colfax Strong offers several distinct class formats, and understanding each one prevents random programming.
Colfax Strong Strength & Conditioning
This is the flagship group class. It blends Olympic and powerlifting barbell movements, gymnastics, running, rowing, kettlebells, and dumbbells into a single session. Every workout is individually scaled to your ability, and coaches prioritize correct form and mobility in every rep. Details are available on the group training page.
Barbell Club
Barbell Club is a focused Olympic weightlifting program designed for athletes who want to refine the snatch, clean, and jerk. It includes dedicated onboarding sessions for newcomers and runs in a separate training space with specialized coaching from experienced barbell specialists.
Open Gym
Open gym is unstructured access to the full 9,000-square-foot facility and its premium Rogue equipment. Members use it for supplemental work, skill practice, or light recovery sessions.
Step 3: Match Classes to Your Goals
Not every format serves every objective equally. The table below maps common goals to the best class pairings and recommended weekly frequency.
| Goal | Primary Class | Secondary Class | Days per Week |
|---|---|---|---|
| General fitness and fat loss | Strength & Conditioning | Open Gym (light cardio) | 3 to 5 |
| Maximal strength and Olympic lifting | Barbell Club | Strength & Conditioning | 4 to 5 |
| Event prep (Hyrox, races) | Strength & Conditioning | Open Gym (running/rowing) | 4 to 6 |
| Beginner building a base | Strength & Conditioning | Open Gym (mobility) | 3 |
| Muscle gain | Strength & Conditioning | Barbell Club | 4 to 5 |
Federal physical activity guidelines recommend at least two days of muscle-strengthening activity per week for adults. Most members see strong results at three to four sessions, a frequency the coaching team at Colfax Strong regularly suggests during goal-setting consultations.
Step 4: Map Out Recovery and Open Gym Days
Recovery is the period between training sessions when your body repairs tissue and adapts to new stress. Skipping it leads to plateaus and injuries. A practical rule: never schedule more than two high-intensity group sessions back to back without an easier day.
On lighter days, use open gym time for mobility drills, foam rolling, or low-intensity rowing. If you prefer guided support, consider adding a nutrition coaching plan to ensure your recovery nutrition matches your training volume.
Step 5: Sample Weekly Plans by Goal
Plan A: The Three-Day Starter
Monday (a.m.) Strength & Conditioning, Wednesday (a.m.) Strength & Conditioning, Friday (a.m.) Strength & Conditioning. Weekends off or light walking. This plan suits beginners or anyone returning to training after a break.
Plan B: The Five-Day Hybrid
Monday Strength & Conditioning, Tuesday Barbell Club, Wednesday Open Gym (recovery), Thursday Strength & Conditioning, Saturday Strength & Conditioning. This setup balances heavy lifting with conditioning and a midweek recovery window.
Plan C: The Event-Prep Week
Monday and Wednesday evening Strength & Conditioning, Tuesday and Thursday Open Gym (long rows or runs), Saturday morning Strength & Conditioning. Two dedicated conditioning days build the aerobic base events like Hyrox demand.
Why Consistent Scheduling Drives Results
Picking the right days matters less than showing up to those same days every week. A 2022 study in Frontiers in Psychology found that group-based exercise programs produce higher adherence compared to individual programs, partly because the social support and sense of belonging reinforce identity as an exerciser. A separate 2025 systematic review in the Journal of Obesity confirmed that group and professionally supervised interventions are consistently associated with higher exercise adherence.
At Colfax Strong, this effect is amplified by a community of more than 200 members and a coaching team that includes CrossFit Level 3 trainers, NASM-certified professionals, and USAW weightlifting coaches. Learn more about the team on the about page.
Key Takeaways
- Colfax Strong runs group classes six days a week, with early-morning, midday, and evening slots on weekdays and morning-only sessions on weekends.
- The three main training formats are Strength & Conditioning, Barbell Club, and Open Gym.
- Most adults achieve strong results training three to five days per week, aligning with federal guidelines of at least two muscle-strengthening sessions.
- Consistent exercise timing is linked to greater moderate-to-vigorous physical activity, according to ACSM-supported research.
- Group-based programs outperform solo training for long-term adherence, driven by social support and accountability.
- Recovery days with light open gym work or mobility drills prevent burnout and sustain progress.
- Every membership includes group classes, open gym access, InBody scans, and 90-day goal reviews.
Frequently Asked Questions
What days does Colfax Strong offer group fitness classes?
Group fitness classes run Monday through Saturday, with additional open gym availability on Sundays. Weekday sessions span mornings and evenings, while weekend classes are morning only.
What time do the earliest classes start?
On Monday, Wednesday, and Friday the facility opens at 5:30 a.m., making pre-work training accessible. Tuesday and Thursday sessions begin at 6:00 a.m.
How many days per week should a beginner attend?
Three days is a solid starting point. This gives your body 48 hours of recovery between sessions while building the consistency needed for long-term results.
Can I mix Strength & Conditioning classes with Barbell Club?
Yes. Many members pair the two formats. The coaching staff can help you structure the week so heavy Olympic lifting days do not conflict with high-volume conditioning sessions.
What is included in a Colfax Strong membership?
Every membership includes access to group classes, open gym, regular InBody body-composition scans, and personalized goal reviews every 90 days.
Do I need experience before joining a group class?
No prior experience is required. All workouts are individually scaled to your fitness level, and coaches walk you through every movement. A free intro session lets you tour the gym and discuss your goals with a coach.
Where is Colfax Strong located?
The gym is at 1516 North Emerson Street in Denver's Uptown neighborhood, just blocks from Civic Center Park with convenient parking and public transit access.
How do I get started?
Book a free intro session to meet with a coach, tour the facility, and map out your first training week.
Build Your First Training Week Today
Stop guessing and start planning. Schedule your free intro at Colfax Strong and a coach will help you pick the right classes, choose the best time slots, and build a weekly rhythm that fits your life and goals.