Josh with that perfect for on his KB Swings! Conditioning Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Aim to have at least :45 of rest at the end of each round, but feel free to select challenging weight Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Get it, Kota! Conditioning Part A “Gymnastics Challenge” (AMRAP – Reps) Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) Rest 60...Read More
CrossFit Endurance- 5:30pm (at CFG) After we cardio, sometimes we strengthen our core! Conditioning 60 min Tempo @ 80% effort (Distance) 80% of your ideal 10K race pace *Will scale time for new runners Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The new and improved back of CrossFit Golden is complete! Three bay doors with glass windows, another rig, and more space for Wall Balls and Handstand Push-Ups! Strength Push Press (Five sets of 3 reps) Rest as needed Build...Read More
Remembering the days when we had an outdoor rig! Conditioning Part A 10 x :60s ON / :60 OFF (Distance) Max effort while maintaining your technique Note a “Max Effort” may be a walk or jog, not a sprint for some athletes. Part B CFE: Jump-Sit-Push-Walk (AMRAP – Rounds and Reps) 10min AMRAP: 12 Jump...Read More
Here’s to another fun year of training and friends at CFG! Strength High Hang Clean + Hang Clean (Every two minutes, for 20 Minutes (10 sets)) Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today. Conditioning Row 1000 Meters 20 Hang Power...Read More
HAPPY NEW YEAR, CrossFit Golden! CrossFit- 9:00 & 10:00am Yoga- CANCELLED Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time....Read More
CrossFit Golden will have a Regular schedule on New Year’s Eve! Be safe out there and Happy New Year to everyone! Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Charlie is a machine!Read More
Oh, you loved last Friday’s workout? Well then you’ll REALLY love this week’s! Conditioning CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9...Read More
