Mobility will now be on Wednesdays from 10:00am to 10:30am! Chamai had that strong overhead lockout during Tuesday’s Strength session! Strength Front Squat (Track heavy set of 5 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @...Read More

CrossFit Kids- 4:30pm Mobility- NO MORE MOBILITY on Tuesday nights! (New Schedule will be Wednesday from 10-10:30am and Thursday from 5:30pm-7:00pm) CrossFit Endurance- 5:30pm Day 2 of the Ab Challenge is posted on the blog HERE. We’ll post one more reminder, on how to get there tomorrow, but simply go to www.crossfitgolden.com, select the BLOGS tab,...Read More

REMINDER- Starting tomorrow, there will NO LONGER be CrossFit class on Monday and Wednesday nights at 7:30pm. The final CrossFit class on those days will be 6:30pm. We will be offering information for a 30-day Ab Challenge! To access the daily reps, athletes can click HERE, or go to the “Blogs” Tab and then the...Read More

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Rachel may have just started at CFG, but her form already looks great. Welcome to the crew!   Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters 5 Pull-Ups 10 Push-Ups 15 Air Squats Only one person...Read More

Please note Schedule CHANGES to Olympic Lifting and Open Gym due to Nutrition Seminar this Saturday (1.16.16)! Boot Camp and CrossFit Kids will be held at their regularly-scheduled times. Boot Camp- 8:00am and 9:00am CrossFit Kids- 9:00am Olympic Lifting- Noon Open Gym- Noon-2:00pm   Karl looked strong going overhead with that barbell this week!Read More

Please note Schedule CHANGES to Olympic Lifting and Open Gym due to Nutrition Seminar this Saturday (1.16.16)! Boot Camp and CrossFit Kids will be held at their regularly-scheduled times. Boot Camp- 8:00am and 9:00am CrossFit Kids- 9:00am Olympic Lifting- Noon Open Gym- Noon-2:00pm Four Jens in one class?! We missed Jen #5 who came to the next...Read More

Friendly reminder that the Shoulder Seminar is Thursday Night (1.14.16) at 6:30pm here at CFG! CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Nicole and Jeff having some fun doing Dumbbell Rows together. Strength Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by… Split Jerk (Build to today’s heavy single.)...Read More

In one of his first classes here at CFG, Matt has got his form down! Strength Dumbbell Walking Lunge (5 sets of 20 steps, every 2 minutes) Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand)Aim to keep heaviest weight possible for all 5 sets, not just increase...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track)   Liz and Nichole were almost outfit twinsies on Monday!   Conditioning In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept...Read More

Rumor has it we might be hitting a Deadlift Cycle now… Let’s go! Nicole looks strong with her overhead lockouts! Strength Deadlift (5 set of 6 reps) Five sets of 6 reps Rest 2-3 minutesBuild load over the course of the five sets. Conditioning Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box...Read More