Warm-Up: 3 rounds Shoulder Raises, 10 reps Shoulder Lateral Raises, 10 reps Air Squats, 10 reps with 5 second hold True Push-Ups, 10 reps Conditioning: CrossFit Open Workout 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Dead lifts (155/100) 12 Push-ups 15 Box-JumpsRead More
A meeting of the minds…. scary, I know! The boys are planning where our new-and-improved Pull-Up Rig will go in the back of the gym. So many improvements being made to our already awesome space! Strength 4 Rounds through Strength training Push Press (4 sets of 3-4 reps) Plank Hold (Hold on elbows for 60-90 seconds)...Read More
Hey everyone, we got our new CrossFit Golden onesies delivered today!! Pregnant women…. come pick them up for your future CFG All-Stars! Strength Clean (Four sets of 1.1.1.1) Handstand Push-ups (Max reps) 30 seconds rest between movements. 2 minutes rest between rounds. Conditioining Three rounds for time: Deadlift, 15 reps Hang Power Clean, 12...Read More
This past weekend, Scott had a surprise birthday party for his big 5-0. Check out his cake! Strength Front Squat Set 1- 50% x 5 reps Set 2- 75% x 3 reps Set 3- 85% x 2 reps Set 4- 90-95% x 1 rep Set 5- Test 1RM Set 6- OptionalIf it feels...Read More
8am: Boot Camp 9am: Olympic Lifting with Coach Noah -15 minutes to establish a heavy 1 rep Snatch -15 minutes to establish a heavy 1 rep Clean & Jerk Read More
Yeah. We love the view at the gym, too! Conditioning CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar...Read More
Friends, we’re a few weeks into our OPENutrition Challenge. HOW ARE WE DOING?! Let’s get the conversation going on our Facebook page. Almost 1/4 of the gym is participating. I want you all to see the huge support network you have working with you. One success story…. member Stanley (aka Tan Lee) just weighed in...Read More
One of our Marines, Tim, tossing the ball up just underneath his flag. Thank you (and everyone else at the gym who serves, or has served) for everything! Strength Snatch Balance + 3 Overhead Squats (1 Snatch Balance + 3 Overhead Squats) Conditioning Power Snatch (115/75), 12 reps Box Jump (30/24), 12 reps Power Snatch...Read More
The CrossFit Golden Olympic Weightlifting area. We’re so excited to have these three beautiful platforms set up for our athletes who are getting more serious about their Olympic Lifting and competing in CrossFit! Did someone say they would like more Olympic Lifting classes on the schedule? Oh, ok… we’ll get to that soon! ...Read More
