Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

BLACK FRIDAY SCHEDULE: Closed until 9AM. Classes will resume as normal starting at 9AM running through close at 6:30. Metcon Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 200/150 Meters of Rowing Minute 2 – 20 Goblet Squats (32/24 kg) Minute 3 – 20 Russian Twists  Minute 4...Read More

THANKSGIVING SCHEDULE: Open for 8AM and 9AM – Bootcamp classes only – we will be closed all other hours on Thursday Metcon 30 minute AMRAP – “30 Reps of Thankfulness”   T –The SlamballH –Hand Release Push-Ups A –Air Squats N – Negative Kettlebell Deadlifts (controlled lower)K – Knees To Elbows S –  Sit-upsG – Glute Bridges I – Infamous BurpeesV – V-upsI –Inverted Single Ring Row (2...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… Option 2 For time: 15 Power Cleans (155/105 lbs)...Read More

Due to the weather and power issues in the area, CrossFit Golden will be closed for the remainder of the day out of safety and concern for our staff and members. Sorry we tried.Read More

Weightlifting Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 2 minutes Metcon For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (115/75 lbs) 20 Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 MinutesRead More

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 35/25 Calories of Rowing 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 35/25 Calories of RowingRead More

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

Metcon  “CrossFit Games Open Event 19.1” Complete as many rounds as possible in 15 minutes of: 19 Wall Ball Shots (20 lbs/ 14lbs) 19 Calorie Row Recovery 2 Minutes – Cool down row/bike 2 minutes – Barbell Quad smash (Ea. Leg) 2 minutes – Shoulder to Floor Stretch (Ea. Arm)Read More

Weightlifting Every minute, on the minute, for 12 minutes (4 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Pull-Ups x 8 reps Interval 3 – Ring Dips x 12 reps Metcon Five sets for max reps, each against a 3-minute running clock: 80 Double Unders Dumbbell Man-Makers x Max...Read More