CFG Bike & Brew: June 5th, 2021 Want to get outside, ride bikes, drink beer and support local businesses?!?! Of course you do! Since we are doing Murph earlier in the week which is very similar to our monthly Beer Garden, we thought it would be fun to go on another group bike ride and...Read More
1-RM Split Jerk! Weightlifting “1-RM Split Jerk” Take 15 minutes to find today’s 1-RM Split Jerk Metcon Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 10 Handstand Push-Ups 20 Hand Release Push-UpsRead More
Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this...Read More
Memorial Day “Murph” Hero WOD Monday, May 31, 2021 CFG will be doing our 9th Annual Memorial Day Murph WOD and BBQ here at CrossFit Golden. There will be 5 heats going from 7:30am through 12:30pm and will be immediately followed by a cookout/get together behind the gym catered by Bonfire Burritos! The event will be the only workout...Read More
Back Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat *Sets 1-3: 4 reps @ 80% *Sets 4-5: 8 reps @ 70% Metcon Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) Max Reps of Bar-Facing Burpees Rest 4 minutes between setsRead More
Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean This is Week 1/10 of this cycle and we are focusing on technique. Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Bar Muscle-Up OR… Option 2 For time: 15...Read More
Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set Metcon Against a 90-second clock… 200 Meter...Read More
Double-Unders! Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs)Read More
