Coaching by Carolyn

Coaching by Carolyn Coaching options available: Coaching calls: $50 for a 30 min call. $25 for additional blocks of 15 min. email Carolyn to set up calls: Training Programs: 8 – 16 week custom programs for events in the future, fall 50K runs, rock climbing goals, century bike rides, mountaineering trips, huts trips, alpine […]


AUGUST FOR OTHERS Community Fundraiser / August for MANAUS Emergency Fund In addition to our class options and supporting our Ripple Effect family, we are dedicated to bolstering our community as a whole and realize that while we as a business are experiencing a significant financial impact from the coronavirus closures we are also in […]

Virtual Classes and Private Sessions

We still have a few virtual classes for those who are interested. To sign up for classes please contact or call/text the gym phone at 970-773-3317. These classes are formatted to be done easily at home, and do not require a lot of space or any equipment, though you can incorporate weights if you have them. […]


NEW as of May 4th – FITNESS CONSULTATIONS Fitness consultation  – we are going to begin to offer 1:1 and 2:1/3:1 private and semi-private personalized fitness consultation. We have a 2500 sq ft space, will have masks available, a garage door to open when weather is conducive, sanitizer/towels/cleaner as well as a restroom to wash […]

Yoga for Recovery

Yoga Recovery for the Modern Mountain Athlete with Sarah Coburn   Starting October 2019, Tuesdays 6-7pm At The Ripple Effect, 2551 Dolores Way, Carbondale, CO 81623 $20.00, Cash Only   Elevate your athletic performance with an increased range of motion. Create space within the body to allow the emergence of better alignment. Lay a foundation […]

Postpartum Class

NEW CLASS FOR MOM’s Postpartum Class Specializing in regaining strength the correct way post child birth. Tuesdays 1:45pm  Covering: Pelvic Floor strengthening and reintegrating movements safely. Helping mom’s avoid complications down the road with core, hips, knees, low back and more. To register or for more information: Call 970-773-3317 or email Carolyn to set up an initial […]

In the Gym October 15th


10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Find weight for step ups (heavy-ish)
3 per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
10x Weighted sit up
5 Rounds, rest about 1 minute between rounds
10 to 1 Ladder of each, athlete can increase weight as they go down the ladder.
KB Swings
Push Press
Plate Halos (each direction)
Cool down

In the Gym Aug 2nd


10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

2 x 30/30 sec DB Push Press/OH Hold

2 x 30/30sec squat/squat hold


Warm up to heavy-ish BB Jerk or Push Press


5 x 5 BB Jerk (or Push Press)

Rest 1-2 minutes between sets

During rest, complete 5x Box Jumps (go high if possible)


30-20-10 reps of each:

Pull Overs + Push ups

Then, if time:

Ab circuit 🙂 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold

3-4 rounds; rest 60sec between each round

Cool Down