Nothing like some Overhead Squats to start off the week! Saturday Group Warm-Up Fun Strength Snatch Balance + 3 Overhead Squats (Every 3 minutes, for 18 minutes (6 sets)) Aim to increase weight every set Conditioning For time: 12 Power Snatches (115/75 lbs) 12 Box Jumps (30″/24″) 9 Power Snatches (115/75 lbs) 9 Box Jumps...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Did you know we have a Strongman Saturday class for members at CrossFit Golden? These folks do! Conditioning “Auggie” In teams of two, complete as many rounds and reps as possible in 25 minutes of: 52 Wall Ball Shots (20/14 lbs) 52 Power Cleans (95/65 lbs) 52 Burpees 52...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 James practiced Hang a Snatches during Friday’s workout!Read More

Olympic Lifting on Friday! Brandon with a HUGE Deadlift PR this week, and it looked EASY!   Strength Hang Snatch (Every 2 minutes, for 16 minutes 1.1.1) Rest 5-7 seconds between singles Build in load over the course of the eight sets. Conditioning Complete as many rounds and reps as possible in 7 minutes of:...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Heidi is moving to Castle Rock. We’re going to miss you, please come back and visit!   Strength Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips...Read More

Mobility- 10:00-10:30am We love days where we can work out in the sun!   Strength Deadlift (Follow progression to 1 rep @ 90+%) *Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Please don’t forget about the Dry Needling Seminar at CFG Tuesday Night at 7:30pm!   Josh crushed his Thrusters during Fran the other week! Strength Shoulder Press (Six sets of 2 reps @ 20X1) Rest 2-3 minutes Conditioning Complete as many rounds and reps as possible in...Read More

Apparently some couples look like this AFTER a workout! Nice work, Grant and Shae!     Strength Every 2 minutes, for 24 minutes (6 sets of each) Hang Clean + Power Clean + Clean (Hang Clean + Power Clean + Clean) Build to work as heavy as possible Ring Dips (10-15 reps @ 2111) Find...Read More

CrossFit- 9:00 & 10:00am Yoga- CANCELLED Craig just being Craig!   Conditioning In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs (24/20”) Burpee Pull-Ups Wall Climbs Each team member will start on a different station and may not rotate to the...Read More

Reminders: – Strongman Saturday starts TODAY at 11:00am – Yoga is CANCELLED this Sunday (6.19.16) due to Father’s Day – There will be a dry needling seminar on Tuesday (6.21.16) here at the gym at 7:30 hosted by our friends at Cascade Sports! Come learn about how this can help you! Tim looking like an...Read More