Kat with some perfect KB Swings!   Strength Back Squat (Five sets of 2 reps) Consider having your first of five “working sets” start between 60-70% of your 1RM. Please use spotters for your last heavy sets to be safe. Rest 2-3 minutes between sets   Conditioning Three rounds for time of: 10 Front Squat...Read More

Brady and Mason being…. well, being Brady and Mason!   Strength Four sets Clean and Jerk (1.1.1) As long as form holds strong, go for it today! Rest 7-10 seconds between singles Then, rest 2-3 minutes between sets   Conditioning For time: 40 Calorie Row 40 Shoulder to Overhead (95/65 lb) 40 Box Jump Overs...Read More

Well, Master Mango came in on Tuesday for his last workout living in Colorado. He left today for his new job and new apartment in “Rancho CucaMANGO” (as Janet V. calls it) in Southern California. Best of luck to you, Mango. Hurry back and visit us soon!   Conditioning In two minutes, complete the following:...Read More

These are some of the best funny fitness shirts I’ve seen in a long time!   Strength Three rounds Bulgarian Split Squat (6-8 reps @ 30X0) Rest 45 seconds Turkish Get Up (3-4 reps each side) Move slowly, be deliberate in each stage of the movement. Rest 45 seconds   Conditioning For time: 10 Wall Ball Shots...Read More

A shot of our CFG athletes who did the Tuff Love competition in Boulder on Saturday! Great job, everyone. (And thanks for the pic, Camilla!)   Conditioning Six sets for times of: 185/135 lb. Power Clean x 3 reps Ring Dips x 6 reps 24/20″ Box Jumps x 9 reps Hand-Release Push-Ups x 12 reps...Read More

Birddog wins his rowing competition on Saturday with a BLAZING fast 1:21.8 for a 500!! Congrats, Peter. We are SO proud of you!!   Regular Sunday Classes today: 8am, 9am, and 10am   Conditioning In teams of three, with only one person working at a time, complete the following as quickly as possible: 1800 Meter...Read More

CrossFit Golden has 9 athletes competing in Competitions this weekend! Three teams will be competing at the Tuff Luv event at CrossFit Sanitas, in Boulder: Caelen and Camilla – The Snookies (8:00am/8:45am/9:42am/12:59pm) Danny and Kayla – Too Fast for Cupid (8:50am/11:12am/12:10pm/1:53pm) Tom and Megan – Renegade Crew (9:00am/10:00am/11:30am/2:11pm)   Tony and Wendy will compete at the...Read More

Carl looking good jumping rope during one of the workouts this week!   Strength Squat Snatch (Take 12-15 minutes and build to today’s 1RM Snatch) This doesn’t need to be a new 1RM day. Focus on getting better with your form, and moving faster. If you feel good, go for it!   Conditioning Three rounds...Read More

Vee, just having some fun with her Side Planks on Wednesday!   Strength Four rounds Box Step Ups (6-8 reps @ 2111) Rest 60 seconds Single Arm Dumbbell Row (Max Unbroken Reps each arm @ 2010) Track the set with the most reps. Try to match reps with each arm. Rest 60 seconds   Conditioning...Read More

Jay and Deane, father son duo, started training with us at 7am. If you see them while you’re in the gym, please introduce yourselves. Welcome, gentlemen!   Strength Three rounds Strict Dumbbell Press (6-8 reps @ 21X1) 45 seconds rest Side Plank: 45-60 seconds each side (No need to track this) Rest 45 seconds  ...Read More