Mobility- 10:00-10:30am Nice work on those KB Swings, Caitlin! Strength Four sets Back Squat (6-8 reps @ 30X1) Challenge yourself, if you achieve 8 reps, you must increase the weight Rest 90 seconds Wall Slide (5 reps @ 3030) Rest 90 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of:...Read More

ANNOUNCEMENT for CrossFit Endurance Tuesday (7.26.16) we are MOVING! Heading to Bell Middle School on Tuesdays now to get our speed on at a real track! Address: 1001 Ulysses St, Golden, CO 80401Once you park in the front lot of the middle school, you must walk down to the track.  We will meet at the TRACK,...Read More

CrossFit Golden had a group of athletes hike Mt. Elbert (one of the Colorado 14,000 foot peaks) on Sunday. Thanks to Master Guide Jason Isherwood for leading a very fun and successful climb! Here are some of the folks who went! Strength Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10...Read More

All members that signed up for the 14er should be at the gym at 4:00am-4:15am, we will be leaving at 4:30am, sharp! Please don’t forget to bring all of your important items sent in the email this week! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Has anyone ever felt like the words on Robert’s shirt during...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 Laura and Cameron came back today to see us! Cam is already using the Blue Kettlebell! (While his mom was warming up before class)Read More

Lee and Kristine getting AFTER Snatch Day on Thursday! Strength Every four minutes, for 16 minutes (4 sets) of: Bench Press x 6-8 reps Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps) ———————————————– Bench Press (6-8 reps) With spotter, aim to increase weight each round Pull-ups (Max reps each set) Track the largest single...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Sam loves helping pops w some hip mobility! Strength Snatch (Build to today’s 1 Rep Max!) Please keep form as the most important focus today! If form allows, keep going. If not, stay safe. Conditioning Every minute, on the minute, for 20 minutes: Even minutes – 30...Read More

Mobility- 10:00-10:30am Big Tim turned 40 this month, Back Squatted 486lbs for three reps yesterday, and got back from visiting his beautiful Alaska this past weekend. Tim, we’re glad to have you back! Strength Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg...Read More

CrossFit Kids- CANCELLED CrossFit  Endurance- 5:30pm (at track) Welcome to CFG, Bernie! Already putting up some BIG weights! Strength Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% Note: Today is not designed to build to a 5RM 10 Tall Box Jumps (jump up, step down with support) In comments, track...Read More

The CFG Crew had an awesome day at the Manitou Incline! Strength Back Squat (20 minutes to find today’s 3RM) Conditioning For max reps: 90 seconds of Strict Pull-Ups Rest 90 seconds 90 seconds of Strict Handstand Push-Ups Rest 90 seconds 60 seconds of Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups...Read More