CrossFit Kids- 4:30pm CrossFit Endurance- 5:30 (at CFG) A little Assualt Bike action during an Endurance class! Warm-Up Ankle Rolls 10 Kips on Rig/Ring Rows/Pull-Ups* 1 minute Jump Rope 10 Scorpions 45 minute Jump Rope 10 Burpees 30 minute Jump Rope 10 Plow-to-Straddle** 15 minute Jump Rope 10 Squats *Whatever YOU need to do to...Read More

CrossFit Endurance-5:30pm (at Bell Middle School Track) With Coach Emily being out of town, you guys are on your own to organize and get started together. Run well! Some of the CFG Endurance Crew getting after it on the rowers outside! Warm Up: 800m jog – complete 4 “pick-ups” every 400.  Meaning, go from a...Read More

Kathryn is ready to row tomorrow for the CrossFit Golden Endurance Class at 5:30pm at the gym. Are you? Conditioning “5km” Row On the 500m 10 Burpees (500m) 20 Slam Balls (1000m) 30 Push Ups (1500m) 40 Sit Ups (2000m) 50 Squats (2500m) 40 Sit Ups (3000m) 30 Push Ups (3500m) 20 Slam Balls (4000m) 10...Read More

Part of the crew getting after it on a running workout! Conditioning 8 Rounds for Time 10 Clapping Push Ups 10 Star Jumps 200m Run  Read More

Tuesday’s Endurance crew got to bring their dogs to the track for some fun! Conditioning “Helton” Four rounds for time of: Run 800 meters Dumbbell squat cleans, 30 reps 30 Burpees (This is our CFG Endurance variation of the CrossFit HERO WOD. The traditional workout is 3 rounds with 50# DB Squat Cleans. We’ll be...Read More

“The track” for CrossFit Golden’s Tuesday night classes is located at: Bell Middle School 1001 Ulysses St., Golden, CO Brandon gets to enjoy our beautiful Colorado landscape on one of his Endurance Runs! “The 4’s” 4 Hill Repeats; Rest 2 minutes between runs Then 4x400m Runs; Rest 2 minutes between runs Then 4 Hills Repeats; Rest 2...Read More