CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Just some strong people being strong! Strength Unsupported Seated Strict Press (5 sets of 8 reps @ 2111) Every 3 minutes, for 15 minutes (5 sets): Seated Shoulder Press x 6-8 reps @ 2111 Use the time between sets...Read More
Lindsey putting some power into those Ball Slams! Strength Snatch (1 rep every 90 seconds (10 sets)) Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 80-95% Build over the course of the 10 sets. Conditioning Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead In-Place Walking Lunges...Read More
CrossFit- 9:00 & 10:00am Yoga- 11:00am Sydney enjoying the view during early morning Toes to Bar! Conditioning Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3, one teammate following the preceding on the...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Zane working hard on those kettlebell lunges!Read More
Nic was inspired by his dad during CrossFit on Thursday! Strength Take 10-12 minutes to work on Pistols or Pistol Progressions From squatting to a box to weighted to overhead! Conditioning Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Please join us in welcoming Logan Dillon into the world. We are so happy for you, Shae and Grant! Strength For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level...Read More
Mobility- 10:00-10:30am The team from Golden Barbell Club had a great showing at the Colorado State Championships and Open weightlifting meet last weekend. Katelyn went 5/6 and PRd her clean and jerk. Ben made a 7kg meet PR snatching 95kg. Amanda went 4/6 and PRd her snatch. Kallie went 4/6 and won state in the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Technique work paying off for Mike! Strength Front Squat (Build to today’s heavy 2RM) *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3...Read More
When you finally meet the other person in the gym who has the same last name as you! Strength Two sets of: Jerk Footwork Drills x 10 perfect reps Split Jerk (5 sets of 1 rep) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Keep all five sets between 75-90% ...Read More
