Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 6:00 p.m. – Weightlifting Every 3 Minutes, 15 Minutes (5 sets) Shoulder Press (3-5 reps @ 20X1) – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Read More
The crew at Ragnar Trail a few weeks back. Can’t wait till next year! A. Take 10 minutes to build up to 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the...Read More
Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Ball Shots 40 Burpees 20 Toes to Bar Read More
Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturday: 11 a.m. Open Gym: 10-12 p.m. No Nutrition Seminar due to no sign-ups. However if you are interested in dialing in your nutrition submit a contact form at https://crossfitgolden.com/nutrition/ and Jess or Erin will get in contact with you.Read More
Weightlifting 4 Sets: Push Press (4-6 reps @11X1) Rest 60 Seconds Dumbbell Walking Lunge (20 reps) Rest 60 Seconds – Metcon Five rounds for time of: Run 400 Meters 6 Ground to Overhead (155/105 lbs)Read More
With the hot temps we are headed up to Evergreen to run Elk Meadow Loop. We will meet at 6:00pm (to give people more time to get there after work) in the parking follow the link below for directions: https://www.google.com/maps/dir//39.663308,-105.358935/@39.6614793,-105.3578386,17z/data=!3m1!4b1Read More
Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Metcon Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes – Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7...Read More
Some Squats and barbell work today in the Metcon. – Weightlifting 5 Sets: Back Squat (3-5 Reps @ 30X1) Rest 60 Seconds Single Arm Dumbbell Row (8-10 Reps @ 2020) Rest 60 Seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: Rx 115/75 Deadlift x 1 rep Hang Power...Read More
