Brad feeling the burn at FGB last weekend!   Strength Back Squat (Build to today’s heavy 1RM @ 30X0 tempo) For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x...Read More

  Monday was a great day for Deadlifts at CFG!   Strength Hang Clean (15 minutes to build to today’s 1RM Hang Clean) Speed. Under. The. Bar.   Conditioning Grace For Time: 30 Clean and Jerks, 135# / 95# This weight can be challenging, but there will be a 12 minute time cap on this...Read More

Fight Gone Bad was an amazing time on Saturday! Great job to everyone who completed the workout, and thanks to Brianne for taking pictures. We can’t wait to see them later in the week!   Strength 5 sets today 90 seconds between everything Bench Press (2-4 reps @ 20X1) Keep that bar bath vertical, and drive...Read More

Strength Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x...Read More

Reminder: There will be NO Boot Camp, Olympic Lifting, Barbell Club, or CrossFit Kids tomorrow! Instead, we will be hosting our annual “Fight Gone Bad” day! To athletes in the early heats, please plan on showing up b y 9:30am, and the first heat will start at 10am!   Click here to see our very own Coach...Read More

    Announcement: As you can see below, there are a few spots still available for Fight Gone Bad on Saturday morning and a detailed explanation on how Saturday will run and will be posted Friday night on the site. There will be no Boot Camp, Olympic lifting, Barbell Club or kids Class on Saturday,...Read More

Charlotte doing some awesome looking Kettlebell Swings during our lonnnnng workout on Wednesday!   Strength Snatch High Pull (4 sets of 3-5 reps) Make the goal here to produce power from the hips and heels!   Conditioning 12 Minute EMOM: 15 Double-Unders (or 15 single-unders) 3 Touch-and-Go Power Snatches 135/95 Aim to make jump ropes...Read More

  This picture was too good NOT to post! The men and they’re boys!   Conditioning Workout of the Day For time, complete: 50 Wall Ball Shots (20/14 lbs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-ups 10 Man-Makers (40/20 lb DBs) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Wall Ball ShotsRead More

Lucas is one of our top athletes at CrossFit Golden, he has the “Baseline” record for the gym at 3:42! However this wasn’t the story less than a year ago… Lucas was in a wheel chair for over a year prior to coming to CrossFit Golden from an unknown auto immune disorder. When he joined...Read More

All of my life I have had body and self-confidence issues. Everything from binge eating depression and lack of exercise, to crash diets and overdoing it on the treadmill, I just couldn’t figure out the secret to being healthy. After meeting the amazing staff at Crossfit Golden, I had no idea how drastically it would...Read More