Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 6:00 p.m. – Weightlifting Every 3 Minutes, 15 Minutes (5 sets) Shoulder Press (3-5 reps @ 20X1)  – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar  Read More

The crew at Ragnar Trail a few weeks back. Can’t wait till next year! A. Take 10 minutes to build up to 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the...Read More

  Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Ball Shots 40 Burpees 20 Toes to Bar  Read More

  Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturday: 11 a.m. Open Gym: 10-12 p.m. No Nutrition Seminar due to no sign-ups. However if you are interested in dialing in your nutrition submit a contact form at https://crossfitgolden.com/nutrition/ and Jess or Erin will get in contact with you.Read More

  Weightlifting 4 Sets: Push Press (4-6 reps @11X1) Rest 60 Seconds Dumbbell Walking Lunge (20 reps) Rest 60 Seconds – Metcon Five rounds for time of: Run 400 Meters 6 Ground to Overhead (155/105 lbs)Read More

  Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Metcon Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes – Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7...Read More

Some Squats and barbell work today in the Metcon. – Weightlifting 5 Sets: Back Squat (3-5 Reps @ 30X1) Rest 60 Seconds Single Arm Dumbbell Row (8-10 Reps @ 2020) Rest 60 Seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: Rx 115/75 Deadlift x 1 rep Hang Power...Read More

Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Four Sets: Weighted Pull-ups (2-3 reps @ 21X0) Rest 15-20 seconds Strict Pull-Up (Max Reps) Rest 15-20 seconds L-Sit (30-45 seconds) Rest 2 Minutes – Metcon Five rounds for time of: Run 400 Meters 10 Toes to Bar 20 Push-Ups  Read More

Starting this Monday off with some heavy Deadlifts! – Weightlifting Deadlift (15 reps @ 2011) Rest 15-20 seconds Handstand Push-ups (Max effort) Rest 2 Minutes Deadlift (10 reps @ 2011) Rest 15-20 seconds Handstand Push-ups (Max Effort) Rest 2 Minutes Deadlift (5 reps @ 2011) Rest 15-20 Seconds Handstand Push-ups (Max Effort) – Metcon 4...Read More

– Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Front Squats (155/105 lbs)Read More