Check out some of the Yoga Crew from Sunday night! Gymnastics/Skill Work Three sets, not for time, of: 30 Double-Unders Handstand Push-Ups x 7-10 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Modifications: – Double-Under- :30 of Double-Under Work – HSPU- 4 Negatives, 3 Wall Climbs, 7-10 Seated Dumbbell Press ...Read More
CrossFit- 9:00am and 10:00am Yoga- 5:00pm “Who Is That” number 7 takes us to an athlete who typically trains in the mornings. Any guesses? Conditioning In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee Box Jump Overs (24/20″) 300 Meter RunRead More
There will be NO CrossFit Kids tomorrow (9.26.15). Welcome back, Marc! We missed you! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLEDRead More
Hannah may have injured her foot, but she’s still coming to CrossFit and working hard! Strength Five rounds Snatch (1.1.1) Rest 7-10 seconds between singles Rest 2 minutes between sets Conditioning Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (24/16 kg) 30 Push Press (65/45 lbs)...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Congrats to Erin and Adrian on their 8yr Wedding Anniversary. They came in and worked out together, and Adrian just couldn’t stay away from his wife! Strength Four rounds Bench Press (4-6 reps) Rest 90 seconds Single Arm Dumbbell Row (8-10 reps each arm) Rest...Read More
Dr. Dorian will NOT be in on 9.23.15. Please remember that the Shoulder Health Seminar will be held at CFG at 6:30 Wednesday night (9.23.15). Jason decided to do some “accessory work” he learned from his last gym. Strength Deadlift (Five sets of 3 Reps) Rest 3 minutes between working sets Conditioning Every minute, on the...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Leslie looking strong on her Front Squats! Skill Work Three sets, not for time, of: Alternating Pistols x 6-10 reps Bottom’s Up Kettlebell Walk x 100′ each arm Pull-Ups x 10 OR Muscle-Ups x 3-5 reps Conditioning Three rounds for time of: 10 Ground...Read More
Matt has been crushing his workouts lately! Nice work, sir! Strength Five sets Front Squat (Sets of 2 reps) Rest 2-3 minutes between sets Conditioning Two sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Kettlebell Swings (24/16 kg) 60 seconds Double-Unders Rest 4 minutesRead More
Don’t forget that there is now YOGA on Sundays at 5pm at CrossFit Golden! Week 6 of our fun little game… “Who Is That”?! Conditioning In teams of 3, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Kettle Bell Swings (24/16kg) Teams get one erg and one Wall Ball.Teams establish...Read More
