Our friends looking good on the rowers… check out the determination on the face of Action Jackson, too! Gymnastics Take 15 minutes to work on various gymnastics movements. Pistol progressions, Handstand holds and walks, L-Sits, etc. Conditioning Complete 21, 15, and 9 reps for time of: Thrusters (135/95) Pull-Ups Burpees This workout will be challenging....Read More
Here’s a pic of Greg before he started painting our climbing wall. This was definitely the “before” pic! Strength Four Sets of: Back Squat (3-5 reps @ 30X1) Rest :60 Strict Pull-Up (Supinated Grip – Max Reps @ 21X0) Rest 2:00 Conditioning Four rounds for time: Push Press, 12 Reps (95/65) Heavy KB Swings, 12 Reps (Green/Yellow)...Read More
Boot Camp: 8am Olympic Lifting with Coach Sergio: 9am a. High-Hang Clean: 3 sets of 3 @ 70% of 1rm b. Heaving Snatch Balance: 5 sets of 1 at 100% of Snatch 1rm c. Back Rack Lunges: 4 sets of 6 (3 each leg) at 60% of Back Squat 1rmRead More
By complete coincidence, we had so many families at the gym on Wednesday. Father/son, Mother/son, cousins, and Mother/daughter, all in one class. Families that CrossFit together, stay together! Friends, really cheer each other on for the 500m Row today! GOOD LUCK! – Coach Tom Warm-up Group Warm-Up – Coach’s Choice Work on Mobility for...Read More
So…. this happened on Wednesday. Wes, one of our awesome firefighters, did a little bit of deadlifting. He pulled 445 pounds for 3 reps. FOUR HUNDRED AND FORTY-FIVE POUNDS! FOR THREE REPS! WOW! Strength Push Press plus Push Jerk (Complete 6 sets of one cycle) From the rack, perform one Push Press immediately into...Read More
I’m kind of a shoe nerd. I LOVE bright, neon, colorful gym gear, too. Is there someone at the gym that has your favorite shoes? My answer: Coach Ryan’s Neon Green Nike Weightlifting shoes. -Tom Sidenote: Way to go, two people in the picture wearing Nike socks with Reebok shoes?! Eek. Strength Deadlift (Build...Read More
CrossFit Golden is proud to now display the flags of our 5 branches of the US Military. Thank you, to the Men and Women who sacrifice (and have sacrificed) their lives to protect our freedom. Strength Three sets of: 4-6 Overhead Squats @ 20X1 Rest 2:00 3-5 Pull-Ups @ 21X0 Rest 2:00 Conditioning 4...Read More
Jerry doing weighted step-ups with our awesome new American Flag hanging in the background. Strength Clean- In 15 Minutes, build to a heavy Clean for today Conditioning Three Rounds for Total Reps: As many reps as possible in 60 seconds of Shoulder to Overhead Prescribed Weight 135/95 lbs Rest 3 Minutes between RoundsRead More
COACH RYAN COMES BACK THIS WEEK!!! 8am: Boot Camp 9am: Olympic Lifting with Coach Tom Focus- The Squat Snatch: “The Pull” and Speed Under the Bar Boot Camp Conditioning In teams of 3- Row 2000m (as team) THEN Complete 10 down to 1 of DB Walking Lunges, each leg (each partner)...Read More
Hey friends, check out our newest toys. TWO 30# Med Balls and one 24# Med Ball. You’re welcome, and…. we’re sorry 🙂 Conditioning: Deck of Cards! Hearts: Wall Balls Diamonds: Box Jumps Spades: Sit-Ups Clubs: Dips (Ring, Matador, or Box/Bench) Jokers: 400m RunRead More
