Weightlifting 3 Rounds 90 seconds between movements and rounds Front Squat (5-7 reps @ 30X1) Ring Rows (10-12 reps @ 2111) Conditioning Against a 3-minute running clock, complete: 500m Row Ground to Overhead x Max Reps (135#/95#) Rest 3 minutes This WOD will be done teams of two, partners alternate 3-minute sets until they each...Read More

Pull-ups … Party of two!   Mobility Friday! Have fun with coach leading class through several different mobility exercises!   Conditioning: Every 4 minutes, for a total of 6 sets: Hang Power Snatch x 10 reps (75lbs/55lbs) Run 400 Meters              Read More

    Deck of Cards! Time is only listed in case there are notes you’d like to leave on movements used and any modifications made!Read More

  Packed house at Saturdays bootcamp! Good thing we’ve got our new outdoor area.   Strength: Push Press (Take 15 minutes to find today’s 1RM) Please be sure not to RE-DIP after extending the legs. Time for a lot of us to PR today!    Conditioning: For time: Row 1000 Meters Then immediately… Three rounds of:...Read More

  Coaching, baby-sitting, dog-sitting… what CAN’T Coach Megan do???   Strength: 4 Rounds 90 seconds rest between movements and rounds     -Note progression or weight used for pistols, make sure full depth is obtained! Pistols (weighted) (6-8 reps each leg)     -Complete pistols, weighted if possible Single Arm Dumbbell Row (10-12 reps each arm)      ...Read More

Remember when our gym used to look like this? CrossFit Golden has come so far in the last 6-8 months!!   Strength Deadlift (Set of 15 reps) Deadlift (Set of 10 reps) Deadlift (Set of 5 reps) Ring Push-Ups (Follow each deadlift set w Max Reps) DLs, then Ring Push-Ups. Each time DL reps go...Read More

    BootCamp 8:00am Crossfit Kids and Olympic Lifting 9:00amRead More

Check out the wall Greg built to keep the adults out of the kid’s area during CrossFit Kids! We wanted to play dodgeball, too!   Strength 4 rounds today Rest about 2 minutes between movements and rounds Back Squat (6-8 reps @ 30X1
) Weighted Pull-ups (Pronated Grip Pull-Ups 5-7 reps) These are chin-ups, palms towards...Read More

Wall Climbs w our friends! HAPPY MAY 1st!! (This year is FLYING by, huh?!) Strength Snatch (Take 15-20 minutes to build to a heavy single)   Conditioning Complete as many rounds and reps as possible in 9 minutes of: 3 Power Snatches (135/95 lb) 6 Handstand Push-Ups 9 Ring DipsRead More

Coach Noah, just hanging out during Shoulder Press. He took an exercise racing class with everyone else yesterday! It was awesome!   Warm-up Warm-Up Below is only SUGGESTED. Coach leading class has complete discretion to suggest something different. Over 15 minutes, complete the following work, in any order. Row 750m 30 KB Swings (lighter than...Read More