It’s nice having Kayden back at CFG. Check out how great his cleans look!   Gymnastics/Skill Work Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters   Conditioning Complete as many rounds and reps as possible in 7...Read More

Thursday night (9.10.15) at 6:30pm CFG and Cascade Sports are teaming up to bring you great injury prevention clinic on low back pain. Physical Therapists, Justin Dudley and Lauren Binder will discuss what causes common types of back pain, strategies to reduce it and ways to prevent back pain in the first place.  The lecture is...Read More

Dr. Dorian WILL be in today at 4:45pm (9.9.15). Also, CrossFit Endurance will be cancelled on Thursday this week (9.10.15). Welcome to CFG, Lexie!   Strength Five sets Power Clean (3-5 reps) Try to make reps touch-and-go for as many sets as possible. Rest 2-3 minutes between rounds   Conditioning Complete rounds of 21, 15 and 9...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track)   Here’s a picture of Eric crushing Front Squats last week! Strength Four sets Push Press (3-5 reps) Rest 2-3 minutes between sets Conditioning Every minute, on the minute, for 15 minutes: 1st min – Row 150 Meters 2nd min – Handstand Push-Ups x 10 reps...Read More

Monday – Labor Day “Loredo” and BBQ Gym will open at 9:30am for warm-up. Everyone will start the workout at the same time – 10am. BBQ will start at 11am. CFG will provide burgers, hotdogs, water. Please feel free to bring bring hors d’oeuvres, appetizers, beverages, etc.     Conditioning Loredo (Time) 6 Rounds for...Read More

Another fun week of the “Who it that?” game! Last week stumped you guys for a bit, any guesses on who is in the picture on week #4?   Conditioning Three sets for max reps of: 60 seconds Row for Calories 60 seconds Dumbbell Push Press (45/25#) 60 seconds Box Jump Overs (24/20″) 60 seconds...Read More

ALL Saturday Classes will be at CrossFit Golden tomorrow (9.5.15). Jay looked strong during his Clean and Jerks on Friday!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead More

Noah is back for the school year. Welcome back, sir!   Strength Five sets Clean and Jerk (3 singles (1.1.1)) Rest 7-10 seconds between singles Rest 2 minutes between sets   Conditioning In teams of 2 or 3, alternate to complete 10 sets each of: 3 Ground to Overhead 3 Burpee Pull-Ups There is no...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) i99 Gymnastics will NOT be in tonight Amy had awesome form during her first day of Kettlebell Windmills!   Strength Four sets Front Squat (Halting Front Squats x 6-8 reps @ 32X1) Rest 2-3 minutes between sets   Conditioning Complete as many rounds and...Read More

Dr. Dorian will NOT be in this week Matt. B looking good during his pull-ups on our “The Three Wise Men Tribute” WOD on Tuesday! Skill/Gymnastics Time Three sets, not for time, of:Chest to Bar Pull-Ups x 5-10 reps Alternating Pistols x 6-10 reps Kettlebell Windmills x 3-5 reps each arm Conditioning Three rounds for...Read More