The crew from this past Saturday’s Boot Camp class. You guys and gals did a great job! Strength Four rounds: Front Rack Lunge (8-10 reps each leg ) Try to keep moving through all ~20 steps Rest 2 minutes between rounds Conditioning Complete as many rounds and reps as possible in 10 minutes of:...Read More
For those of you who might not have seen the post on Facebook, Coach Noah WON the Colorado State Olympic Weightlifting Championships for the 77kg weight class. Congrats, Coach! Can you guys believe that the OPENutrition Challenge is OVER?! 30 days sure did fly by, and I know that I’ve personally talked to almost 1/2...Read More
It was kind of a big weekend for the CrossFit Golden family. Our fearless leader, Greg, proposed to his sweetheart Jess during their weekend vacation. CONGRATS YOU TWO!!!! We’re all SOOOO happy for you guys!!! Strength Complete 4 total rounds. Shoulder Press (Four sets of 4-6 reps @ 20X1 ) Rest 90 seconds Hollow Body Hold (30 seconds...Read More
Our very own “Muscle Hamster” is one strong dude, huh? This is going to be a FUN day! Just show up to the class you like, and you’ll have a great time. Please don’t plan on attending BOTH Boot Camp and Olympic Weight Lifting class today! Boot Camp will include a MYSTERY WOD...Read More
In honor of today being Valentine’s Day, we’re sharing a picture of one of everybody’s favorite couples at CrossFit Golden: Mr. and Mrs. Dan and Janet “The Beard”! Strength Power Clean (15 minutes to find today’s 1RM Power Clean) -Don’t be afraid to get UNDER the bar! Remember, “Power” just means above parallel. 1...Read More
How many of us spend enough time on warming up and proper mobility? For one, I know I don’t, and it’s something I’m really trying to work on. Think of your body as a machine (which it is!) and realize that we need to perform proper maintenance on that machine in order for it to...Read More
Just a little between-workout relaxation at Boot Camp on Tuesday! Strength Weighted Pull-Ups (6 Sets): Set 1 – x 3 reps *Set 2 – x 2 reps Sets 3-6 – x 1 repRest 2-3 minutes between sets, building to today’s 1-RM During rest period, complete 30-45 seconds of an ab movement (sit-ups, crunches,...Read More
Lucas working on his balance! Strength Four sets of: Hang Snatch + Snatch Rest 2-3 minutes Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Balls (20/14 lbs) 12 BurpeesRead More
Strength Four rounds of: Back Squat (3-5 reps @ 20X1) Handstand Push-ups (Max Effort HSPUs) Rest 20 seconds between movements Rest 2-3 minutes between rounds Conditioning Complete as many rounds and reps as possible in 8 minutes of: 15 KB Swings (24/16) 30 Double-Unders (Sub 60 Single-Unders)Read More
