Kelly with those fast elbows during our Power Clean workout on Wednesday!   Strength Five or Six rounds Shoulder Press (20X1 tempo) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps *...Read More

Our awesome CrossFit Golden family has EIGHT members named Eric! On Monday night, four of them were in the same class. Cheering them on was pretty easy!   Conditioning On the minute, every minute, for 20 minutes, complete the following: Power Clean x 2 reps Burpees x 3 reps As Quickly As Possible Score total...Read More

In case you weren’t at the gym on Monday morning… Dan the Beard, aka Blayde, aka Dan the Unicyclist, came by to show off one of his many hidden talents. Yes, he is an experienced Unicyclist. Amazing!   Strength Four sets Front Squat (4-6 reps @ 21X1) That means you need to pause in the...Read More

Amanda crushed her Clean and Jerk reps on 15.1a. Great job, lady!   Strength Three rounds Bench Press (6-8 reps @ 20X1) Rest 20 seconds Dynamic Push-Up (4-6 reps) https://www.youtube.com/watch?v=uAsn0Hc1k Rest 3 minutes between sets   Conditioning Against a two-minute running clock, complete the following: 75 Double-Unders (150 singles or 90 seconds of work) Pull-Ups x Max...Read More

A huge Congrats to Cristian, who is the male Colorado State Weightlifting Champion in the 62 kilo division!! He lifted a 66kg Snatch and a 75kg Clean and Jerk (both of which were Competition PRs for him). CONGRATS, Cristian!   Conditioning In teams of two, partners alternate 300 Meter Rows and complete as many rounds and...Read More

Steve got a HUGE PR on his Clean and Jerk during Friday’s Open Workout. Great job!   Reminders There will be NO BARBELL CLUB tomorrow, due to two of our friends competing in a Weightlifting Meet. Good luck, Christian and Weaver! Athletes who would like to test or re-test their CrossFit Games Open workout can...Read More

As the 2015 CrossFit Open begins, we wanted to share a Success Story with the members of CrossFit Golden! Pictured above is Cathy, who started training at CFG 5 months ago, almost to the day. Her first day in the gym she completed HALF of the Baseline workout (which was a 250m row, 20 Air Squats, 15 Sit-Ups,...Read More

Scott and Mase went head-to-head on Shoulder Press this week!   Strength Three rounds Back Squat (6-8 reps @ 30X0) Rest 90 seconds Single Arm Dumbbell Row (8-10 reps each arm @ 21X1) Rest 90 seconds   Conditioning Three rounds for time of: 30 Walking Lunges 15 Toes to Bar Row 400 Meters “Rx” weight...Read More

Heather and Ace warming up for the Baseline workout on Tuesday!   Strength Clean and Jerk (Build to today’s 1-RM Clean and Jerk in 20 minutes)   Conditioning “Lucky Sevens” (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24/20″) 7 Burpees 7 Kettlebell...Read More

Corby, one of our newer athletes did an awesome job with his first-ever Dumbbell Snatches!   Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Remember, full range of motion on these movements! Let’s see some PR’s!   Strength Five sets Shoulder Press (2-4 reps @ 2111) Rest 90...Read More