Remember, tomorrow (Monday) is our Memorial Day Murph WOD and BBQ! Heats start at 9:50am, and there will be a BBQ to follow at 11:30am. Conditioning In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (24/16kg) 400 Meter Run 100 Dumbbell Shoulder to Overhead (45/25#) 400 Meter...Read More
Our week mash-up of pictures! Top Left- Big Jim resting between Clean and Jerks Top Right- Annie making her Push Press look easy Bottom Left- Wes, locking out his barbell 10ft. over the ground Bottom Right- Camilla deadlifting one million pounds (estimated) Strength 3 rounds Choose either Pull-Ups OR Muscle-Ups for second exercise Front Squat...Read More
CrossFit Endurance- 5:30pm! Mobility- 5:00-7pm The CrossFit Golden crew put in some WORK on Wednesday. GREAT job, everyone! Todd on the swings, Diane and Casey crushing their Deadlifts! Strength 6 sets Push Press plus Push Jerk (Push Press + Push Jerk) From the rack, perform one Push Press immediately into one Push Jerk Rest...Read More
Dr. Dorian will be in from 4:45-7:00pm You folks all looked GREAT yesterday on your Overhead Squats! Well done, team! (Codi, Anna, Jeff M., and Harry all with full-depth) Strength Deadlift (Take 15 min to build to today’s heavy 3RM Deadlift) This does not need to be a lifetime best 3RM, focus on strong...Read More
Mobility: 5-7pm CrossFit Endurance: 5:30pm Happy Tuesday, from Erin, Erin, and Eryn!! Strength Three rounds Overhead Squat (8-10 reps @ 30X1) Rest 2 minutes Weighted Pull-ups (3-5 reps @ 21X0) Complete either weighted pull-up or Muscle-ups Rest 2 minutes Muscle-ups (Max reps) Track largest set completed Conditioning Four rounds for time of:...Read More
Lee showing her awesome balance during Bulgarian Split Squat day! Strength Clean and Jerk (Take 15 minutes to build to today’s heavy single) Athletes should first aim to move with good technique. Experienced athletes may attempt to hit new 1RM. Conditioning Three sets, for max reps, of: Complete as many reps as possible...Read More
Announcement: CrossFit Kids will be cancelled for today. Sorry for any inconvenience! Annie with her Push Press during the Friday workout! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: CancelledRead More
Top picture shows two of our newest members, Patrick and Pat. Welcome aboard, dudes! Bottom picture shows everyone’s favorite movement, those Bulgarian Split Squats. Conditioning: Three (3) sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Push Press (75/55 lbs) 60 seconds of Kettlebell Swings (24/16 kg) 60...Read More
