Eryn cycling those toes to bar. – Weightlifting Five sets of: Shoulder Press (2.2.2.2.2) Rest 45 Seconds Toes to Bar (10-15 reps) Rest 90 Seconds – Metcon For time: 1000 Meter Row 800 Meter RunRead More

Luisa working through some Snatch work this week! Crossfit Golden Trail Run: 6:00 p.m. Metcon Five sets for max reps of: 60 seconds of Pistols/Single-Leg Squats (Left) 60 seconds of Pistols/Single-Leg Squats (Right) Rest 90 seconds 90 seconds of Kettlebell Swings (24/16 kg) (RX + 32/24kg) Rest 60 seconds 60 seconds of Double-Unders Rest 60...Read More

Long Metcon with some barbell work today!! – Metcon Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans 9 Front Squats 6 Shoulder to OverheadRead More

Bekah always having a good time! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Five sets of: Bulgarian Split Squat (6-8 reps) Rest 45 seconds Ring Push-Ups (Max reps) Rest 45 seconds – Metcon Four sets for max reps of: 45 seconds of Burpees Rest 45 seconds 45 seconds of V-Ups or Hollow Rocks Rest 45...Read More

Throw back to last open with Muffy and Coach Lacey! – Weightlifting Take 12-15 minutes to work on Snatch technique  – Metcon  Five rounds for time of: 3 Power Snatches (heavy) 12 Pull-Ups (RX + 4 Muscle Ups) Note weight used.  Read More

Metcon In teams of two, compete “Reps for Rescue”: 400 meter Run (between each movement) 100 Wall Ball 100 Pull-Ups 100 Hang Power Cleans (95/65) 100 Burpee Box Jumps (24/20)  Read More

Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – NoonRead More

Weightlifting Every 2 minutes, for 10 minutes (5 sets): Walking Lunges x 20 reps Followed by: Every 2 minutes, for 8 minutes (4 sets): Dumbbell Floor Press x 8 reps  – Metcon For time: 40/30 Calories of Rowing 30 Dumbbell Thrusters Goal Today 1-2 sets – let’s see how many people can go unbroken!  Read More

Kristen working through some heavy power cleans! Crossfit Golden Trail Run: Meet at gym at 5:00 p.m. Gymnastics Take 15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc…. – Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10...Read More

We said good bye to Coach Ben today as he ventures off to start his professional career in Honolulu. Good luck out there!! – Weightlifting Every 90 seconds, for 15 minutes (10 sets): Power Clean x 2 reps Building to a “heavish” double  – Metcon For time: Run 400 Meters 15 Power Cleans (155/105 lbs)...Read More