CrossFit Endurance: 5:30pm (at CFG) Coach Emily will be out of town this week, so please check in with the coach on duty at CFG and let them know if you are there to complete the CF Endurance workout on your own! Jamie and Jaime getting some mileage in at CFG! Conditioning Part A...Read More
Mo looking strong with his overhead lockout! Gymnastics/Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8; 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10; 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Mom and daughter working on their Box Dips together! Conditioning In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon “Ok mom, hold on. You’re trying to find 85% of your 1-rep max? That would be, give me a second….”Read More
Black Friday Schedule* Friday, November 25th – 12:00, 3:30, 4:30, 5:30 Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. It’s time to swag up for our first Deadlift day in a...Read More
Happy Thanksgiving Thursday, November 24th CrossFit Golden will be Closed All Day Eat ALLLLLLL the food, and have a great time celebrating things that you are grateful for in life. We, here at CFG, are thankful for ALL of you!! Thank you for making our family so special!Read More
CrossFit Endurance- Optional Thanksgiving workout to be done on your own If you feel like getting outside today, head out on a nice 30-minute run! HAPPY THANKSGIVING to the CFG Endurance Crew! Conditioning “Turkey Trot” 30 Minute Tempo Run Run at 80% of your ideal 10K race pace *Will scale time for new runners Read More
Remember, Thursday (11.24.16) is Thanksgiving, and CFG will be CLOSED all day! We will re-open Friday for the NOON class. The morning classes on Friday are cancelled as well. Mobility- 10:00-10:30am Lakota getting STRONG during her Seated Dumbbell Press! Strength Three rounds For “Max Rep” sets, track largest single set for each movement Weighted Strict...Read More
REMINDER- Starting Tuesday 11.22.16, CrossFit Endurance will be held at CFG on Tuesday AND Thursday nights! CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Coach Lucas ALSO took a Podium spot this weekend at his Jui Jitsu Tournament! Great job, Coach! Strength Back Squat (Max reps at 80%) Every 2 minutes, for 10 minutes (5...Read More
CrossFit Endurance- 5:30pm (at CFG) Coach Emily reeling people in during her sprints at the Turkey Challenge Competition this past weekend! Conditioning Part A 12 x 200m Run (Time) Rest :60 between intervals *Will scale number of intervals for new runners Track average interval time for one Part B Max Plank Hold + 60...Read More
