Alright, friends. LOTS of deadlifts tomorrow, and many of them are HEAVY. Please read the following note, and make sure your CFG friends do, too. It’s about to get serious for a minute! “For the CF Games workout, 14.3, CrossFit Golden will absolutely not allow bad form from members lifting heavy weight. That means if...Read More
Because of course, why would a human sit IN the chair, and a dog on the arm? The Bogeman, just sitting atop his throne with Coach Noah hanging out. Strength Five sets of: Overhead Squat (from rack) x 6 @ 40X2 LIGHT/Medium weight Focus is stability, stability, stability. Rest 3 minutes between sets Conditioining...Read More
Aside from running the best CrossFit gym in Denver, Colorado, Greg Walker also babysits small children! (Just kidding, please do not start asking Greg to babysit your kids. Seriously.) 🙂 Strength 3 Rounds: Bulgarian Split Squat (8-10 reps @ 30X0) Rest 30 seconds Single-Arm Trap 3 Raises (8-10 reps @ 2111) Neutral spine on bench...Read More
The Bognaski Crew on Saturday!! Dad working out, mom judging, and the boys cheering him on. Good stuff!! Strength Four sets of strength today Shoulder Press (3-5 reps @ 21X1) Rest 2-3 minutes Working on lower body mobility during rest periods Conditioning Complete as many rounds and reps as possible in 12 minutes of:...Read More
We had a great turnout to Saturday Boot Camp. Hope you guys and gals had fun! Strength Five sets of Strength today Back Squat (2-3 reps @ 30X1 ) Rest 15-20 seconds Weighted Push-Up (3-5 reps) This movement is typically performed with plates placed on the back of the athlete. Be sure to lock out each rep...Read More
The boys killing it during their Thursday Boot Camp “Bro Sesh” FYI, Coach Tom is coaching in the morning. Stoked to see you guys! Boot Camp: 8am Olympic Lifting: 9amRead More
A few months ago, Big Jim couldn’t get a complete lock-out due to mobility and range of motion restrictions. This picture was taken during the final round of his workout yesterday. Not bad at all, sir! Strength 4 rounds of Strength Training today Rest 15-20 seconds between movements, rest 2 minutes between rounds. Weighted Pull-ups (2-3...Read More
A HUGE Congrats to Paul Kaster on being the winner of our OPENutrition Challenge! In 30 days, Paul lost 17.6 pounds, dropped 14 seconds on his “Baseline” time, looks great, and says he feels great, too! We’re so proud of everyone from the gym who participated in the challenge, and hope to continue to...Read More
If you’ve never come to hang out during an AM class at CFG, you should. We get some pretty awesome sunrises sometimes! Gymnastics Rope Climb (15 minutes to PLAY!) Conditioning Have different groups start at different sections of the workout as equipment and athletes allow.This is three separate workouts, each of which will...Read More
