CrossFit Golden will be CLOSED this weekend, both Saturday AND Sunday, since we will be hosting a CrossFit Endurance Seminar. However, on Saturday morning, Lacey and Jen will be running a “Bootcamp Burn” at Red Rocks Amphitheater at 8am. Park in the Upper North Lot, and meet at the TOP of the stairs if you’d...Read More

Dr. Dorian will be back at 4:45pm today! Taylor doing some work on his Muscle-Ups!   Strength Split Jerk (Take 15 minutes to build to a heavy Jerk) Jerks are to be taken from the rack   Conditioning Four sets for max reps of push press Against a 2-minute running clock, complete: Row 300 Meters...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Sam moves away from us after today. We’ll miss you, Rutsky!!   Conditioning Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then … Complete as many rounds and reps as possible in...Read More

Andrew crushed the Bulgarian Split Squats last week! Happy Monday, everyone!   Strength Three sets Athletes will complete either Muscle-Ups OR Ring Drips, not both. Standard modifications for dips apply (Matador then Box) Deadlift (6-8 reps @ 2011) Rest 90 seconds Muscle-ups (Max reps each set) Rest 90 seconds Ring Dips (Max reps each set) Rest...Read More

Jerry and Jerry both loved the Thruster workout last week!   Conditioning 3 rounds of: 60 seconds of Kettlebell Swings (24/16kg) 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs (24/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest 60 seconds of...Read More

Michael and Ben getting after Friday’s workout!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead More

Here’s two of our Heathers crushing their KB Swings!   Strength Three rounds Bench Press (6-8 reps @ 20X0) Rest 15-20 seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2-3 minutes   Conditioning Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row...Read More

CrossFit Kids- 4:30pm Mobility- 5:00pm-7:00pm CrossFit Endurance- 5:30pm Welcome to the CFG Crew, Jamie!   Strength Three rounds Bulgarian Split Squat (8-10 reps each @ 30X0) Rest 30 seconds Single-Arm Trap 3 Raises (8-10 reps @ 2111) Rest 30 seconds   Conditioning Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees Recommended...Read More

Dr. Dorian will NOT be in today, 7.22.15. Can you name this upside-down athlete?   Strength Five rounds Power Clean (2.2.2) Try to make each double a “Touch-and-Go” Rest 10 seconds between doubles Rest 3 minutes between rounds   Conditioning Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg) 20 Box Jumps (24/20″)...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm What a fun 9am class to start off the week with Coach Megan!   Strength 4 rounds Shoulder Press (3-5 reps @ 20X1) Rest 2-3 minutes   Conditioning Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Ring Dips 12...Read More