CrossFit Kids- 4:30pm Mobility- 5:00pm CrossFit Endurance- 5:30pm (at the track)   Erin W looking STRONG on her Back Squat! Conditioning The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell(Elite = 185/125 lbs, RX = 135/95 lbs,...Read More

Please remember the new schedule changes this week. This means that Mon, Wed, Fri at 8:00am and Tue-Thu at 7:30pm are now Boot Camp Classes.   Logan looked strong on Bench Press day last week! Strength Back Squat (Take 20 minutes to build to a 2-RM Back Squat) Note heaviest set of 2 reps Strict Pull-Up (Single Set of...Read More

CrossFit- 9:00 and 10:00am i99 Gymnastics Clinic starts at 11:00am (for the beginners).   For the third week of the “Who is that” game, are there any guesses for who owns these pants?   Conditioning In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30...Read More

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am   Michael “Thor” Pickens crushing Toes-to-Bar while repping his “Wu-Tang Wednesday” chalk mark!   Reminder that tomorrow (Sunday 8.30.15) i99 Gymnastics will be hosting their Gymnastics Clinic here at the gym. For more information (including times and prices), check their website by clicking below! https://i99fit.com/golden/Read More

Nick is back at CFG after his summer back on the East Coast!   Strength Front Squat (Halting Front Squats 6-8 reps @ 31X1) Rest 2-3 minutes between working sets   Conditioning Against a 10-minute running clock, complete: 1000 Meter Row —- As many rounds and reps as possible of: 40 Wall Ball Shots (20/14#)...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) i99- CANCELLED for this week. They will be hosting their Gymnastics Clinic at CFG this Sunday 8.30.15. For more information, please go to https://i99fit.com/golden/, and if you’d like to attend, please register ASAP! Coach Ryan worked with Shae on a drill to help keep the...Read More

Dr. Dorian will NOT be in on Wednesday, 8.26.15. One of our newer athletes, Dani, looking STRONG on her Front Squats! Welcome, Dani!   Strength Five sets 3-Position Snatch (All three reps = 1 set, complete 5 sets) High Hang, Mid-Thigh, Below the Knee Newer athletes complete all reps from above the knee. All athletes...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Coach Emily competed in a 10k Swim on Sunday at the Horsetooth Reservoir in Ft. Collins. That’s 6.2 miles of swimming. Nonstop. Great job, Coach!   Strength Five sets Bench Press (5 sets of 2 reps) No tempo work today Rest 2-3 minutes between...Read More

Dina and Jerry had a great time on Saturday at Red Rocks!   Conditioning Baseline 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups   Strength Front Squat (In six sets or less, build to a 1RM Front Squat) Rest 2 minutes between working setsRead More

In our second week of the “Who Is That?” Game, it gets a little bit more difficult! Any guesses on who is pictured here?!   Conditioning In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots (20/14#) 300 Meter Farmer’s Carry 100 Burpee Box...Read More