Join us in welcoming one of our newest members, Daren! He’s already crushing workouts. Strength 3-Position Snatch (Every 3 minutes, for 24 minutes (8 sets)) High Hang/Power, Above the Knee, then Floor Conditioning In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Check out Coach working on his shoulder and core strength during Boot Camp! Strength Five sets Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 60-90 seconds Farmer’s Carry (100 Meters) Rest 60-90 seconds Conditioning Complete as many rounds and reps as possible in 4 minutes of: 4 Strict...Read More
Mobility- 10:00-10:30am Do you want to improve your mobility/flexibility?! (Trick question, the answer is yes for all of us!) We now have ROMWOD at CrossFit Golden! That means that the TV in the back can be used for all of us to get more #SwoleAndFlexy! If you have any questions, just ask a coach. Conditioning...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Strength Front Squat (Every 3 minutes for 5 sets 3-5 reps @ 30X1) Aim to increase weight each round Conditioning Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 –...Read More
Congrats to Nicole and Chris who got married this past weekend! Strength Push Jerk (Take 20 min to build to today’s heavy Push Jerk) Conditioning In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-UpsRead More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm This is probably one of the best pictures we’ve ever featured on our website! Conditioning In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 In-Place Alternating Reverse Goblet Lunges (5/leg) (24/16kg) 10 Burpees Each team will get three stations...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 It looked like Thursday was Equipment Matching Day at the gym. Thanks for a great week of workouts, team!Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Matt F. starting to crush his Split Jerks! Strength Back Squat (Build to 1 rep @ 90-95%) Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3...Read More
Mobility- 10:00-10:30am Check out the turnout for our Sunday Yoga class this week! Have you been to CFG’s Yoga Sundays yet? Strength Split Jerk (16 minutes to build to today’s heavy 1RM) Conditioning Against a 2-minute running clock, complete: Row 300 Meters 115/75 lb Push Press x max reps Rest 2 minutes between sets, and...Read More
