For his final class coaching before his 6 week Alaskan Fishing Adventure, Coach Ryan got to coach a CF Kids class w Greg. Have an amazing trip, Ryan! We’ll miss you!!   Strength Hang Snatch (Four sets of 2.2) Rest 10 seconds between doubles, and 2-3 minutes between rounds Conditioning Complete as many rounds and...Read More

One of the pictures Coach Lacey shared this weekend of our athletes who “applied their fitness” in the EROCK Bike Race. GREAT JOB, everyone!   Strength 5 Rounds of: Deadlift (5-7 reps) Rest 20 seconds Kettlebell Swing (20 reps) Rest 20 seconds Push-Up (15-20 reps) Rest 2-3 minutes between rounds   Conditioning 2000 Meter Row...Read More

Friendly Reminder: There will be NO CrossFit Kids classes tomorrow!     Sad day today, as Lucas and Christie are each moving from Golden tomorrow to start their next adventures. Lucas begins life as a college grad, and Christie takes her family to Steamboat! They BOTH promised to come back and visit, though. Can’t wait to...Read More

  Brandon representing with his CrossFit Golden shirt at this year’s Bolder Boulder race! Do you have pictures of you and your family wearing CFG gear? We’d love to see it, so please share! 🙂 Strength Back Squat (Four sets of 3-5 reps) Try to increase weight from our last Back Squat day. Please use...Read More

  Congrats to Carol Hurby for placing FIRST in her Age Group in the Huff Half Marathon! We’re so proud of you!     Strength Split Jerk (
In 15 minutes, build to a 1-RM Jerk) These are to be taken from the rack. Athletes who are lifting heavier weights, please set up as far away...Read More

Lil Todd and Seth modeling the shirts that the athletes from CFG will be wearing during their EROCK Bike Race! Looking good, men!   Strength Turkish Get Up (3 reps each arm) Rest 2 minutes between sets   Conditioning In teams of two, with partners alternating to complete entire rounds, complete as many rounds as...Read More

What an amazing turn-out for “Murph” yesterday. There were over 80 athletes who completed a version of the workout. Then the BBQ after was an absolute blast. Thank you to Greg and crew for setting everything up, and Coach Ryan for manning the grill all afternoon!   Here’s a picture from this past Friday’s 9am...Read More

Main – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.Read More

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Memorial Day Murph   Heat times are at 9am and 9:40am   Workout Options: Full “Murph” Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile   1/2 “Murph” Run 1/2 Mile 50 Pull-Ups...Read More

  Love this pic! Husband and wife team, Martha and Jerry, caught taking quick breaks from their wall balls during the workout on Tuesday!   Also, please don’t forget that we’re doing the workout Murph on Monday! The only class times offered that day will be the 9:00am and 9:40am heats, so please check the...Read More