Dr. Dorian will be in tonight from 4:45-7pm. A big welcome to John, one of our newest members!   Strength Deadlift (Build to today’s heavy 1RM) *Set 1- x 5 reps *Set 2- x 3 reps *Set 3- x 1 reps *Set 4- x 5 reps *Set 5- x 3 reps *Set 6- x 1...Read More

Reminders: There is NO CF Kids this week! Mobility from 5-7pm Endurance will be at 5:30pm Eryn looking strong during the front squats on Monday!   Strength Six sets Shoulder Press (2 reps @ 20X1) Rest 2-3 minutes   Conditioning Complete as many rounds and reps as possible in 8 minutes of: Pull-Ups x 10...Read More

Announcement: There will be NO CF Kids this week. Starting the week of June 8th we will have CrossFit Kids, Tuesday & Thursday at 4:30pm, and Saturday at 9am. Please spread the word to your friends! Hailee is back with us at CFG! Good to have you back, Ms. Beck!   Strength Three rounds Power Clean...Read More

Congrats to Julia on graduating! We’re so proud of you!   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

After 2 boys (“Who drove me crazy!”), 18 years as a Flight Attendant, and 20 years as a teacher, at 63 years young, Jackie (aka “Mom”) has finally entered the glorious world of Retirement! Congrats, Mom, we’re so happy for you! Here’s to many more years of  deadlifting with some more free time!   Boot Camp:...Read More

Sarah was working on some balance during Gymnastics Playtime this week!   Strength Five rounds Bench Press (5 reps @ 20X1) Rest 2 minutes between sets and use that time to work mobility and prepare for part B   Conditioning Four rounds for time of: Ring Dips x 10 reps Toes to Bar x 20...Read More

CrossFit Endurance- 5:30pm Mobility- 5:00-7:00pm Jeff, Luisa, and Camilla had some fun working on their Pistols during Gymnastics playtime!   Strength Four rounds Back Squat (3-5 reps @ 30X1) Rest 60 seconds Strict Supinated Grip Pull-Ups (@ 21X0 x Max Reps) Rest 2 minutes   Conditioning Four rounds for time of: 95/65 lb. Push Press...Read More

Announcement: Dr. Dorian will NOT be in tonight. A great shot of one of our heats of Murph!   Warm-up Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – Examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or...Read More

“Nothing better than this view on an amazing day to honor those that have truly given it all for this country. Happy Memorial Day!!” -picture featured from our Instagram page. If you don’t, go and follow @CrossFitGolden on Instagram to see more pictures from the gym!   Strength Four rounds Deadlift (4-6 reps @ 21X1)...Read More

  Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time is shown in the photo above and will also be on the whiteboard when you arrive tomorrow If you haven’t signed up yet or need to change your heat time or workout option email [email protected] by tonight!! Logistics:...Read More