Congrats to Julia on graduating! We’re so proud of you! Conditioning In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs (24/20″) Burpee Pull-Ups Wall Climbs Each team member will start on a different station and may not rotate to the...Read More
After 2 boys (“Who drove me crazy!”), 18 years as a Flight Attendant, and 20 years as a teacher, at 63 years young, Jackie (aka “Mom”) has finally entered the glorious world of Retirement! Congrats, Mom, we’re so happy for you! Here’s to many more years of deadlifting with some more free time! Boot Camp:...Read More
Sarah was working on some balance during Gymnastics Playtime this week! Strength Five rounds Bench Press (5 reps @ 20X1) Rest 2 minutes between sets and use that time to work mobility and prepare for part B Conditioning Four rounds for time of: Ring Dips x 10 reps Toes to Bar x 20...Read More
CrossFit Endurance- 5:30pm Mobility- 5:00-7:00pm Jeff, Luisa, and Camilla had some fun working on their Pistols during Gymnastics playtime! Strength Four rounds Back Squat (3-5 reps @ 30X1) Rest 60 seconds Strict Supinated Grip Pull-Ups (@ 21X0 x Max Reps) Rest 2 minutes Conditioning Four rounds for time of: 95/65 lb. Push Press...Read More
Announcement: Dr. Dorian will NOT be in tonight. A great shot of one of our heats of Murph! Warm-up Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – Examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or...Read More
“Nothing better than this view on an amazing day to honor those that have truly given it all for this country. Happy Memorial Day!!” -picture featured from our Instagram page. If you don’t, go and follow @CrossFitGolden on Instagram to see more pictures from the gym! Strength Four rounds Deadlift (4-6 reps @ 21X1)...Read More
Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time is shown in the photo above and will also be on the whiteboard when you arrive tomorrow If you haven’t signed up yet or need to change your heat time or workout option email [email protected] by tonight!! Logistics:...Read More
Remember, tomorrow (Monday) is our Memorial Day Murph WOD and BBQ! Heats start at 9:50am, and there will be a BBQ to follow at 11:30am. Conditioning In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (24/16kg) 400 Meter Run 100 Dumbbell Shoulder to Overhead (45/25#) 400 Meter...Read More
