HAPPY NEW YEAR to our CrossFit Golden Family!! Strength Shoulder Press 4 Sets of 10 Reps Conditioning 3 Rounds for Time: Hang Power Clean (135/95) – 15 Reps Burpees – 15 Reps   Note from Coach Tom: Team, some of you may have noticed that over the past few weeks, we’ve done a few workouts...Read More

Main – CrossFit Conditioning Metcon (AMRAP – Reps) TABATA: Air Squats (pause at bottom) Rest 3 minutes TABATA: Push-Ups (pause at top of plank) Rest 3 minutes Tabata: Sit-Ups Notes – Workout will last 18 minutes – Tabata = 20 seconds of work/ 10 seconds of rest for 8 rounds of the specified movement –...Read More

Ryan and Hailee… enough with your world travels. We miss you!!! Main – CrossFit Weightlifting Front Squat (5×5 Reps at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Sumo Deadlift High Pull (115/75) 10 Shoulder to Overhead (115/75) 10 Jump SquatsRead More

Main – CrossFit Weightlifting Front Squat (5×5 Reps at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Sumo Deadlift High Pull (115/75) 10 Shoulder to Overhead (115/75) 10 Jump SquatsRead More

Main – CrossFit Boot Camp: 8am Olympic Lifting: 9am with Coach Sergio A: Hang Power Snatch (4 sets of 3 @ 75-80%) B: Power Clean + Push Jerk (4 Sets of 2 + 2 @ 75%)Read More

Main – CrossFit Gymnastics Hollow Body Hold (Accumulate 3 Total Minutes) Super-person Hold (Accumulate 3 Total Minutes) Metcon Metcon (Time) Row 1000 meters Air Squats – 100 Reps Snatches (115/75) – 15 RepsRead More

We hope everyone had an amazing Christmas with family and friends! Here’s a picture from our 9am class on Tuesday. Look at our crew! Also, heard from Frannie yesterday, that SEVEN people from the gym went down to join her in feeding the homeless on Christmas morning. You guys and gals are so great! Main...Read More

Main – CrossFit Merry Christmas Eve! Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunRead More

Our new climbing wall is almost done! Main – CrossFit Back Squat Set is NOT for Max Weight. Feel Strong. Weightlifting Back Squat (3 sets of 5 reps – Pause for 3 seconds at bottom) Metcon Metcon (Time) 3 RFT: 50 Sit-Ups 10 Pull-Ups 10 Hang Squat Cleans (135/95)Read More

Main – CrossFit Back Squat Set is NOT for Max Weight. Feel Strong. Weightlifting Back Squat (3 sets of 5 reps – Pause for 3 seconds at bottom) Metcon Metcon (Time) 3 RFT: 50 Sit-Ups 10 Pull-Ups 10 Hang Squat Cleans (135/95)Read More