CFG Members: Starting ’em young! Strength Shoulder Press (20X1 tempo) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1...Read More
Coach Noah, talking to the members of our Barbell Club! There will be Yoga offered at 6am again tomorrow for those who are interested. The cost will be $5 per athlete, and attendees do not need to be members of CFG! Strength Hang Clean + Clean (Six sets of this today) Athlete will execute...Read More
Since Val is Brazilian, she was allowed to do one of her sets of Back Squat facing the “wrong way” so she could watch the end of the World Cup game today! Strength Rest about 1 minute between movements and rounds. Good Mornings (8-10 reps @ 3011) Turkish Get Up (2 reps each arm)...Read More
Thanks to Bryce and Krysta for tossing our CFG sticker on your BRANNNND NEWWW CARRRR! It looks great! Strength Three Rounds today Back Squat (8-10 reps @ 3011) Rest 1-2 minutes Weighted Pull-ups (2-3 Reps) Rest 1-2 minutes Conditioning In teams of two, partners alternate rounds to complete as many rounds and...Read More
Today’s workout is a HERO workout called the Hotshots 19. The description of it, found below, is taken from the CrossFit Journal website. “On June 30, (2013) 19 members of the (Granite Mountain Interagency) Hotshot team died fighting a fire that grew to more than 2,000 acres about 34 miles south of Prescott in Yarnell, an...Read More
It was so great having Richard back in town for a few days! Seeing the faces of his friends when he walked in the door was so great. Please come back again and visit us soon! Strength Shoulder Press (5 Sets of 2-3 Reps) Conditioning In teams of two, partners will alternate to...Read More
Coach Megan and Danny each got 4th at the Legends Competition this past weekend. But the real reason for sharing this picture, is to show Danny’s Party Shorts that he wears when he crushes opponents at Competitions! 🙂 Workout of the Day Complete as many rounds and reps as possible in 4 minutes...Read More
Coach Megan absolutely crushing the first workout of the Legends Competition this past weekend! Strength Five rounds today Snatch (1.1.1 (rest 10 seconds between singles)) Rest 2 minutes between rounds Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand Push-Ups 10 Pull-Ups 15 Kettlebell Swings (32/24 kg)Read More
What a great weekend for CrossFit Golden athletes! The women (Jess, Lacey, and Christie) won the CrossFit Cherry Creek Triple Threat Competition, while the men (Greg, Dan, and Max) got third! At the Alpine CrossFit Legends Competition, Megan and Danny both finished in 4th, with Coach Tom finishing in 6th! Great job to our...Read More
