CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at track) It makes the coaches happy seeing athletes actively working on strengthening their shoulder before and after class! Strength Power Clean (Every minute, on the minute, for 12 minutes) Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 –...Read More

This past weekend, Sarah and Danny Mazur competed in the Tuff Love Competition in Boulder. It was Sarah’s first-ever CrossFit competition, and out of 56 teams, they finished Third in one of their 4 events. Great job, you two! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the...Read More

The Super Bowl is this Sunday (2.7.16), and Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this weekend. CrossFit- 9:00 and 10:00am Yoga- 12:00-1:00pm   A huge congrats from the CFG to three of our members in their rowing competition yesterday. Birddog PRd his 2,000m Row by pulling a 6:43! Mike G. and...Read More

Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this Sunday. Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Weightlifting- 10:00am Open Gym- 10:00am-Noon The CrossFit Golden Endurance Crew got after it on Thursday night this week. It was so fun, even Ace had to...Read More

Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this weekend. The Noon Class stuck around to cheer on Keaton as he CRUSHED “Death By Wall Balls” on Thursday! #Community Strength Push Press (Five sets of 5 reps @ 11X1) Do not link reps, one second pause...Read More

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at the gym) Brent and Jamie working on hollow rocks together… husband and wife goals!   Conditioning A. Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your DUs Minute 2 –...Read More

Mobility- 10:00-10:30am Lisa and Ira had fun on the Clean Complex we got into on Monday! Strength Front Squat (Build to heavy set of 4) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 –...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at the GYM) Air Marshall rocked his Man-Makers (aka Character Builders) during a brutal Monday workout!   Skill Work Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated...Read More

Coach Emily warming up before one of her events at the competition she did a few weeks ago! Strength High Hang Clean + Hang Clean + Clean (Every two minutes, for 20 Minutes (10 sets)) Start at around 40% of 1RM, and aim to increase weight each round as long as form and technique allow. Cleans...Read More

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Fun group for our 9:00am Boot Camp!   Conditioning A. Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press (115/75 lbs) 20 Kettlebell Swings (24/16 kg) Rest 4 minutes, and when the clock reaches 10:00 complete the following… B. Complete...Read More