Metcon In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs 60 seconds of Rest 60 seconds...Read More

Swinging all the Reds Boot Camp: 8 & 9 a.m. CrossFit Kids: 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 – 12 p.m. – Reminder: Gym will be closed for regular classes July 4th, 2017* *CFG will be closed for regular classes on Tuesday, July 4th, 2017.  However we will be...Read More

Weightlifting 3 Sets: Bench Press (6-8 reps @ 20X0) Rest 15-20 Seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2 Minutes – Metcon Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters Wall Ball Shots x 20 reps (20/14/lb) (RX+...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Weightlifting 3 Sets: Bulgarian Split Squat (8-10 reps (each leg) @ 30X0) Rest 30 Seconds Single-Arm Trap Raises (8-10 each @ 2111) Rest 30 seconds – Metcon 15-12-9 Thrusters (135/95) Burpees  Read More

Weightlifting 5 Sets of: Power Clean x 2.2.2 Rest 10 seconds between doubles 3 minutes between sets – Metcon Three sets for times of: 100 Double-Unders 30 Kettlebell Swings (24/16kg) (RX+ 32/24kg) 20 Box Jumps (24”/20”)  (RX+ 30/24”) Rest 3 minutes  Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 6:00 p.m. – Weightlifting Every 3 Minutes, 15 Minutes (5 sets) Shoulder Press (3-5 reps @ 20X1)  – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar  Read More

The crew at Ragnar Trail a few weeks back. Can’t wait till next year! A. Take 10 minutes to build up to 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the...Read More

  Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Ball Shots 40 Burpees 20 Toes to Bar  Read More

  Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturday: 11 a.m. Open Gym: 10-12 p.m. No Nutrition Seminar due to no sign-ups. However if you are interested in dialing in your nutrition submit a contact form at https://crossfitgolden.com/nutrition/ and Jess or Erin will get in contact with you.Read More

  Weightlifting 4 Sets: Push Press (4-6 reps @11X1) Rest 60 Seconds Dumbbell Walking Lunge (20 reps) Rest 60 Seconds – Metcon Five rounds for time of: Run 400 Meters 6 Ground to Overhead (155/105 lbs)Read More