Lanie looking GOOD on her Kettlebell Swings! Conditioning In teams of three, complete as many rounds and reps as possible in 15 minutes of: Wall Balls (20/14#) x 10 reps Box Jump Overs (24/20″) x 10 reps Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in...Read More
Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: CANCELLED Remember, a new cycle of Barbell club starts next week. Reach out to Greg if you’re interested in participating!Read More
Happy New Year, everyone! We hope you all had an amazing time with family and friends. Let’s kick off the pictures this year with a few PR’s from last week. Congrats to Sam and Blase for your Split Jerk lifts! Remember, regular Friday Schedule resumes tomorrow: 5, 6, 7, 8, 9am, Noon, 3:30, 4:30,...Read More
We want to wish a very Happy New Year to all of our friends at CrossFit Golden, current AND new! Get ready for a fun 2015!! REMINDER The gym will be CLOSED today (Thursday, New Year’s Day) Tomorrow (Friday 1.2.15) we will resume our regular Class Schedule for Fridays: 5, 6, 7, 8,...Read More
Josh is pictured here celebrating perfect form on his Kettlebell swings, and his love for America. Well done, Josh! REMINDER Class Schedule New Year’s Eve: 5, 6, 7, 8, 9, and Noon- Open Afternoon/Evening Classes- CLOSED New Year’s Day: Gym is CLOSED Strength Deadlift (Take 10-12 minutes to work up to approx...Read More
Camilla doing a 41″+ box jump, and making it look easy! Strength Split Jerk (Take 12-15 minutes to build to heavy 1RM) Technique is more important than weight today, but if you feel strong, feel free to go heavy Conditioning Three rounds for time of: 135/95 lbs Thrusters x 10 reps 32/24 kg...Read More
Gil getting after it with his deadlifts last week! Strength Five sets Power Clean (1.1.1) 10 seconds between attempts Rest 20 seconds High Box Jumps (5 reps @13X1) Rest 2-3 minutes between sets Conditioning Every three minutes, for a total of five sets, complete the following: Power Clean x 6 reps (use 75-80%...Read More
Conditioning Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible: Row 300 Meters 50 Double-Unders 15 Toes to Bar Modification for Double-Unders will be 100 Single-Unders. Sprint these rounds! Note times for each of the five sets individually.Read More
Strength Five sets Shoulder Press (2-4 reps @ 21X1) Rest 90 seconds Weighted Pull-ups (2 reps @ 21X0) Please be mindful of the tempo. Two full seconds on the lower, explosive pull up to get your chin over the bar. Rest 90 seconds Conditioning Complete rounds of 21, 15 and 9 reps for time...Read More
