CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Ann and her kettlebell swings! Strength Four rounds Weighted Pull-ups (3-4 reps @ 21X0) Find a challenging variation for 3-4 reps Rest 10-15 seconds Strict Pull-Up These should be a less challenging variation of pull-up. Track the largest single set, but each additional set in the comments....Read More
Fourth of July Gym will be closed July 4th, 2016* * For athletes signed up for “Clovis,” it starts at 7:30am Lunges for America!! Happy 4th of July, everybody!Read More
CrossFit- 9:00 & 10:00am Yoga- CANCELLED Adam and crew doing L-sits! Conditioning “Barbara” Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Modify reps/rounds as needed based on athlete ability level!Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Heads Up, CFG! Our property management company will be working on our parking lot at some point in the next few days. If you arrive at the gym and the parking spaces in front of the doors...Read More
CrossFit Endurance- CANCELLED CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm The dudes getting some air on their Burpees! Strength “A” Back Squat (Take 12-15 minutes to build to 85-90% of your 1-RM) Although it may be heavy, weight should feel strong. …then… Strength “B” Three rounds of: Back Squat (3 reps @ 85-90% of your 1-RM) Rest...Read More
Mobility- 10:00-10:30am Check out La getting after her Turkish Get-Ups! Strength Push Press (Every 3 minutes for 15 minutes (5 sets): 3- 5 reps) Goal is to establish today’s 5-RM. Conditioning Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans Use the heaviest weight you...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Kelly looked STRONG during her Overhead Squats on Monday! Strength Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds ———————————————————...Read More
Nothing like some Overhead Squats to start off the week! Saturday Group Warm-Up Fun Strength Snatch Balance + 3 Overhead Squats (Every 3 minutes, for 18 minutes (6 sets)) Aim to increase weight every set Conditioning For time: 12 Power Snatches (115/75 lbs) 12 Box Jumps (30″/24″) 9 Power Snatches (115/75 lbs) 9 Box Jumps...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Did you know we have a Strongman Saturday class for members at CrossFit Golden? These folks do! Conditioning “Auggie” In teams of two, complete as many rounds and reps as possible in 25 minutes of: 52 Wall Ball Shots (20/14 lbs) 52 Power Cleans (95/65 lbs) 52 Burpees 52...Read More
