Today is a grinder!!! Get ready for some heavy thrusters! – Metcon Seven rounds for time of: 5 Thrusters (175/115 lbs) 10 Pull-Ups RX+ Chest to BarRead More

Bogie is ready for Fall! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Four Sets of: Split Stance Romanian Deadlift (6-8 Reps @ 4011) Rest 60 seconds L-Sit (60 seconds) Rest 60 seconds – Metcon Five sets for time: 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups Rest 60 seconds between sets  Read More

The Mines boys are ready for Chief Weightlifting Power Clean (15 Minutes to build to a Heavyish single)  – Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles  Read More

Partner WOD today!! – Metcon In teams of two, partners alternate tasks to complete 10 rounds of: 10 Pull-Ups 10 Burpee Box Jump Overs 400 Meter RunRead More

Boot Camp: 8 & 9 a.m. Olympic Weightlifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Eryn cycling those toes to bar. – Weightlifting Five sets of: Shoulder Press (2.2.2.2.2) Rest 45 Seconds Toes to Bar (10-15 reps) Rest 90 Seconds – Metcon For time: 1000 Meter Row 800 Meter RunRead More

Luisa working through some Snatch work this week! Crossfit Golden Trail Run: 6:00 p.m. Metcon Five sets for max reps of: 60 seconds of Pistols/Single-Leg Squats (Left) 60 seconds of Pistols/Single-Leg Squats (Right) Rest 90 seconds 90 seconds of Kettlebell Swings (24/16 kg) (RX + 32/24kg) Rest 60 seconds 60 seconds of Double-Unders Rest 60...Read More

Long Metcon with some barbell work today!! – Metcon Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans 9 Front Squats 6 Shoulder to OverheadRead More

Bekah always having a good time! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Five sets of: Bulgarian Split Squat (6-8 reps) Rest 45 seconds Ring Push-Ups (Max reps) Rest 45 seconds – Metcon Four sets for max reps of: 45 seconds of Burpees Rest 45 seconds 45 seconds of V-Ups or Hollow Rocks Rest 45...Read More

Throw back to last open with Muffy and Coach Lacey! – Weightlifting Take 12-15 minutes to work on Snatch technique  – Metcon  Five rounds for time of: 3 Power Snatches (heavy) 12 Pull-Ups (RX + 4 Muscle Ups) Note weight used.  Read More