CrossFit- 9:00 & 10:00am Yoga- 5:00pm “Girls Gone Rx was an amazing event that brought in close to 150 teams, each with three girls. CFG was represented in 4 different teams and everyone showed up and represented well. It was an incredibly fun day! Thanks to all the CFG supporters who came to cheer us...Read More
Boot Camp- 8:00 & 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon A huge congrats to our very own Ben Smiley for competing in USA Weightlifting’s University Nationals in Louisiana yesterday! He hit a 194kg Total and placed 4th in his session. We’re so proud of you, Ben! This Saturday (9.24.16)...Read More
Katie dropping it low on mobility before Boot Camp! Strength Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters Conditioning Complete as many rounds and reps as possible in 7 minutes of: 30 Wall Ball Shots (20/14 lbs)...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Dear CrossFit Golden Members – There are no words for Shelby and me to say that will express our gratitude to each and everyone of you. We are beyond grateful for all the support, donations, and love that was shown to us in the last few weeks....Read More
Mobility- 10:00-10:30am Not only did they recently get engaged, but they’re training partners, too! Congrats to Matt and Kelly! Strength Pause Front Squat (4-6 reps @ 31X1) Every 3 minutes, for 15 minutes (5 sets) Conditioning Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead (50/35#) x Max...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track)(Click here to go to the Endurance WOD) Danyelle doing work on the Snatch complex last week! Strength Power Clean (20 minutes to build to today’s 1-RM Power Clean) Conditioning Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups...Read More
Here’s Jesse warming up for Snatch day last week! Weightlifting Push Press (Every 3 minutes, for 15 minutes x 5 reps) Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set. Conditioning Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters or...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Coach Emily, making sure those Front Squats look good! Conditioning In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station...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 Ann looking strong during one of our brutal workouts this week!Read More
As we head into the weekend, don’t forget about our Yoga class at 5pm on Sundays! It’s a great way to start the week! Strength Pause Front Squat (Four sets of 6 reps @ 31X1) Rest 3 minutes All four sets should be heavy, working sets. Conditioning Against a 10-minute running clock, complete the following:...Read More
