Jennafer has only been with us for a few weeks, but it looks like she’s already mastered the lockout!!   Conditioning In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead (40/20#) 200 Squats 100 Burpees...Read More

Good luck to Coach Lacey and Courtney as they compete in the CrossFit Roots Olympic Weightlifting Competition tomorrow. If you have some time, head up and cheer on our friends! Nicole and Nichole got to play on the ropes this week. Nice job, ladies!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CANCELLEDRead More

Colin and Beth got to work out at the same time yesterday! Strength Five sets Snatch (1.1.1) Rest 5-7 seconds between singles Aim to increase weight each round Rest 2 minutes   Conditioning Four rounds for time of: 115/75 lb. Hang Power Snatch x 10 reps 24″/20″ Box Jumps x 20 reps Aim to complete...Read More

CrossFit Kids- CANCELLED Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm WILL BE AT CROSSFIT GOLDEN TONIGHT! i99 Gymnastics- 7:00pm Wendy had some fun working on her Rope Climbs on Wednesday!   Strength Five rounds Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 90 seconds Farmer’s Carry (100m Distance) Athlete can use dumbbells or kettlebells. Aim to make...Read More

Here’s Noelle looking strong during her “Man Makers” on Monday!   Warm-up Three sets, not for time, of: Pistols x 3-5 reps each leg Rope Climb x 1-2 ascents Double-Unders x 40-50 reps Use this time to work on your skills! Modification Suggestions: Pistols- Pistols to a bench/box or using the rig for help Rope...Read More

CrossFit Kids- CANCELLED this week (Tuesday, Thursday, and Saturday) Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Coach Danny practicing his craft!   Strength Four sets Front Squat (3-5 reps @ 30X1) Rest 20 seconds Pull-ups (Max reps) One set, aim for 5-7 reps minimum Rest 3 minutes   Conditioning Complete as many rounds and reps as possible in...Read More

Guess who comes back from Alaska this week?!   Strength Split Jerk (Take 15-20 minutes to build to a heavy Jerk) Jerks can be Split or Power   Conditioning In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps (50/35 lb)...Read More

Reminder: CrossFit Golden will be closed for classes tomorrow, Sunday (8/2/15) due to the CrossFit Endurance Seminar, and CrossFit HQ doesn’t allow classes to be held on Seminar Days. We apologize for any inconvenience. Get outside, and have some fun with your friends and family! Here’s the crew that went to Red Rocks on Saturday morning....Read More

Reminder: CrossFit Golden will be closed for classes on Saturday (8/1/15) and Sunday (8/2/15) due to the CrossFit Endurance Seminar, and CrossFit HQ doesn’t allow classes to be held on Seminar Days. We apologize for any inconvenience. However, we will be leading a CFG Workout at Red Rocks Amphitheater at 8am on Saturday. Park in the...Read More

REMINDER: The gym will be CLOSED this weekend (both Saturday and Sunday), as we will be hosting the CrossFit Endurance Seminar at CFG, and CrossFit HQ doesn’t allow host gyms to have classes on seminar days. Sorry for any inconvenience! Saturday’s Gym Workout will be held at Red Rocks Amphitheater at 8am! Sunday will be...Read More