Matt has been crushing his workouts lately! Nice work, sir! Strength Five sets Front Squat (Sets of 2 reps) Rest 2-3 minutes between sets Conditioning Two sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Kettlebell Swings (24/16 kg) 60 seconds Double-Unders Rest 4 minutesRead More
Don’t forget that there is now YOGA on Sundays at 5pm at CrossFit Golden! Week 6 of our fun little game… “Who Is That”?! Conditioning In teams of 3, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Kettle Bell Swings (24/16kg) Teams get one erg and one Wall Ball.Teams establish...Read More
Tilly looked strong on her Clean and Jerks this week! Strength Three sets Bench Press (8-10 reps @ 20X1) Rest 60 seconds Kettlebell Swing (20-25 Unbroken Reps) Weight should be as heavy as good form will allow Rest 60 seconds Conditioning For time: Row 500 Meters immediately followed by… Three rounds of: 15 Slam Balls (50/30#) 10...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) Mike’s form is SOLID on his Split Jerks! Conditioning Deck of Cards!Read More
Dr. Dorian will be in at 4:45pm on Wednesday, 9.16.15! On the week of her 3-year CrossFit Anniversary, Tayler got her first ever band-assisted Bar Muscle-Up! Congrats! Strength Clean and Jerk (15 minutes and build to today’s 1RM Clean and Jerk) When “Clean and Jerk” is listed, assume it is meant to be a Squat...Read More
CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track) Simon did the Tough Mudder this past weekend. THREE TIMES! He completed 2 laps on Saturday, 1 on Sunday > Total numbers were just under 35 miles; 7,500+ ascent/descent; 57 obstacles up at Snowmass. Great job, Simon! Strength Four sets Front Squat (Halting Front Squats x 4-6...Read More
Courtney is strong! Skill Work Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps Modifications: Muscle-Up- 5 Pull-Ups/Rows + 5 Dips Snatches- Switch between Muscle and Power if athlete knows both Double Under- 45 seconds of DU work ...Read More
Reminder that Yoga starts Sunday night this week (9.13.15) at 5:00pm at CFG! Another tattoo for the fifth week of the “Who is that” game! Hint: athlete may be upside down! Conditioning In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings (24/16kg) 300...Read More
