CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) What’s happening to our bay doors?! 🙂 (They’ll be done on Friday!) Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to- Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Ensure modifications allow for at least :45...Read More

CrossFit Endurance- 5:30pm (at CFG) Endurance machine, Rachel, rowing away! Conditioning 3 x (1K, 800m, 400m) (Time) Work:Rest = 1:1 after each effort Track total time, including rest *Will scale number of intervals for new runners  Read More

Mobility- CANCELLED John rocking his Heavy KB Swings! Strength Back Squat (1 Rep Max Test!) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5...Read More

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Austin is good at gymnastics. (Pretty sure this goes without saying… but, don’t try this at home, folks!)   Conditioning Part A Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups...Read More

CrossFit Endurance- 5:30pm (at CFG) Adrian resting up and emotionally preparing for a really fun Endurance class! Conditioning 5k Time Trial (Time) As fast as possible *Will scale distance for new runners  Read More

Danyelle is a Deadlift machine! 💪🏼 Strength Overhead Squat (Five sets of 3 reps) Build over the course of the 5 sets to today’s heavy triple. Rest 2 minutes between sets Conditioning Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Snatches (135/95 lbs) 6 Overhead Squats (135/95 lbs)...Read More

CrossFit Golden will be CLOSED on Sunday, December 25th. Your coaches wish you and your family a very Merry Christmas and Happy Holidays! We’ll see you on Monday the 26th, with a regular class schedule!Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Sometimes your coaches wear blue. Together.Read More

Weekend Schedule Saturday, December 24th- CF Kids is CANCELLED, but Regular Schedule otherwise Sunday- December 25th- CLOSED Gary showing PERFECT technique with his Russian KB Swings! Conditioning Part A CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Good work, Gwen! Gymnastics/Skill Work Every 2 minutes, for 12 minutes: Minutes 1-2; 7-8: Rope Climb x 2 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull- Ups…or better yet, L-Pull- Ups Hanging from Towels) Minutes 3-4; 9-10: L-Sit Hold x 45 seconds...Read More