Father and daughter team Troy and Noelle doing some synchronized Wall Climbs last week! Strength 5 rounds today Squat Clean & Thruster + 2 Thrusters (3 reps per attempts) Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 135, 145, 155, 165, 175 lbs Rest...Read More
Linda is our very own “Gym Princess”. She walked in this week and said,”Why don’t you people look more festive? Is it because this headband looks silly? Well I like it!” Conditioning In teams of two, with only one partner working at a time, complete five rounds for time of: 50 Ball Slams (40/30lbs) 50...Read More
Don’t forget, our Holiday Party is Saturday night here at CrossFit Golden! The party starts at 6:00pm, and it’s a Potluck-style event. Bring your favorite dish, beverages if you’d like, and pick your favorite song to sing at karaoke. Kids will have their inflatable obstacle course to play in, too! Boot Camp: 8am Olympic...Read More
We want to say a special goodbye to Captain Casey Keenan, who left Golden yesterday to move back home to Chicago to take a job with Boeing. Come back and visit us, Captain! Strength 4 rounds today Deadlift (4-6 reps @ 2111) Rest 20 seconds Based on your ability level, only complete ONE of the three...Read More
Tattoo Thursday here at CFG. Can you guess this athlete? Strength Five rounds today – Please be mindful of the rest between rounds (45 seconds between everything) and stick to it throughout the session Dumbbell Walking Lunge (20 steps @ 1010) Weights should be heavy – a challenge to finish all 20 steps Rest...Read More
We had a lot of PR’s yesterday for Overhead Squats. Great job, everyone! Strength Power Clean (Take 15 minutes to build to a heavy Power Clean) Let’s get it, today! Don’t be afraid to get under the bar. Power Clean means you need to catch it above parallel, not much more than that! ...Read More
Kristi getting AFTER it with her Kettlebell Swings yesterday. Look at that PERFECTLY inverted KB. Well done! Strength 5 sets today Overhead Squat (3 reps @ 30X1) Focus on depth and control of movement over heavy weight Rest 30 seconds Weighted Pull-ups (2-3 reps @ 21X0) Rest 2-3 minutes between rounds Conditioning Seven...Read More
Please don’t forget to vote for your No-Shave November winners. Tomorrow is the last day to vote! Conditioning In teams of three, complete five rounds for time of: Row 1000 Meters 100 Double-Unders 75 Kettlebell Swings (24/16kg) 50 Box Jumps (24/20″) Only one member of the team may be working at a time, and...Read More
A very special WELCOME BACK to some of our friends: Pam, Todd, and Heidi…. we have missed you guys! Conditioning In teams of 4, complete 4 rounds each of: 500 Meter Row 25 Wall Balls (20/14lbs) 400 Meter Run 25 Burpees Each team member will start on a different station. Teammates may not rotate to...Read More
