Saleh’s first day of snatching went really well! Strength Back Squat (8 sets of Back Squat) Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) Dani and Katelyn were asked to hold an L-sit for the camera. It’s harder than it looks! Strength Snatch (10 sets of 2 reps) Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 (rest 10 seconds between singles)Suggested loading per set (by %):...Read More
Dr. Dorian will be in on Wednesday 11.18.15 at 4:45pm Brent rocked his KB Swings during Tuesday’s workout! Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 &...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track,… BUNDLE UP! If plans change, please check this page for an update) Jerry crushing his lockout! Strength Front Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 repsGoal is to increase load used last week Conditioning...Read More
CrossFit- 9:00am and 10:00am Yoga- 5:00pm Who is that?! Which CFG athlete started warming up dressed like this last week? Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#) Team members...Read More
The Golden Barbell Club had Bulgarian Wednesday this week, where they worked out in costume. They. Looked. Good. Strength Four sets Weighted Pull-ups (2 reps of Weighted Pull-Up) Rest 30 seconds Strict Pull-Up (Max reps each time) Track largest single set, add other sets in comments. Be sure to note what assistance is used, if any....Read More
Dr. Dorian will be in on Wednesday 11.11.15 Neal is back at the gym, and his beard looks wonderful! Strength Unsupported Seated Strict Press (Five sets of 4-5 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes between sets Conditioning Against a 7-minute running clock, complete:...Read More
