CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Congrats to Lisa for competing in her best Olympic Weightlifting event to date, placing SECOND!! Her Summary: “The Front Range CrossFit Fall Weightlifting Meet. I competed in the masters over 35. I went 5 for 6...Read More

The Rooster Crew getting after their accessory work last week! Strength Athlete may choose between Power or Squat Clean. Only choose and work on one. Clean (Build to a heavy single ) Power Clean (Build to a heavy single ) Conditioning Every minute, on the minute, for 15 minutes: Minute 1 – 5 Power Cleans...Read More

 CrossFit- 9:00 & 10:00am Yoga- 5:00pm CrossFit Golden has an awesome Strongman Saturday Class every week. We love working on our functional fitness! Conditioning In teams of 5, with only one teammate allowed per station, complete as many rounds as possible in 30 minutes of: Station 1 – 30/15 Push-Ups Station 2 – 30 Box...Read More

CrossFit Kids- CANCELLED Boot Camp- 8:00 & 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon She may be pregnant, but Shae has still got her UN-assisted Ring Dips! Awesome!Read More

In case you were wondering, Kathryn is strong. Strength Front Squat (6 sets of 3 reps) Every two minutes, for 12 minutes Goal is to increase loads used last week. Conditioning Complete as many reps as possible in 6 minutes of: 3 Hang Power Cleans (135/95 lbs) 3 Burpees Over the Barbell 6 Hang Power...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) James (and Stephanie) were here with us for a short time, but their world “road trip” adventure continues this weekend. Safe travels, you two! Come back and visit us sometime.   Strength Unsupported Seated Strict Press (5 sets of 5-6 reps) Sit on a bench without back...Read More

Mobility- 10:00-10:30am Come to Boot Camp at CrossFit Golden. Sometimes, we do Bicep Curls in workouts! Strength Hang Snatch (6 sets of 2-3 reps ) Every 2 minutes, for 12 minutes (6 sets): (pause in the receiving position for 1-2 seconds) Focus on speed and perfect mechanics, and build in load over the course of...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Heidi crushed her Snatch Balance on Monday! Strength Back Squat Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3...Read More

Hands to the sky if you love CrossFit! Strength Snatch Balance (Build to heavy single) Every two minutes, for 12 minutes (6 sets) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24″/20″) 15 vertical Swings (24/16 kg) Accessory Work Every minute, on the...Read More

 CrossFit- 9:00 & 10:00am Yoga- 5:00pm Heather and Doug working on their “Couple’s Rope Climbs” together!   Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters...Read More