Nic was inspired by his dad during CrossFit on Thursday! Strength Take 10-12 minutes to work on Pistols or Pistol Progressions From squatting to a box to weighted to overhead! Conditioning Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Please join us in welcoming Logan Dillon into the world. We are so happy for you, Shae and Grant! Strength For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level...Read More
Mobility- 10:00-10:30am The team from Golden Barbell Club had a great showing at the Colorado State Championships and Open weightlifting meet last weekend. Katelyn went 5/6 and PRd her clean and jerk. Ben made a 7kg meet PR snatching 95kg. Amanda went 4/6 and PRd her snatch. Kallie went 4/6 and won state in the...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Technique work paying off for Mike! Strength Front Squat (Build to today’s heavy 2RM) *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3...Read More
When you finally meet the other person in the gym who has the same last name as you! Strength Two sets of: Jerk Footwork Drills x 10 perfect reps Split Jerk (5 sets of 1 rep) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Keep all five sets between 75-90% ...Read More
Reminder Yoga is at 11:00am, not 5:00pm anymore! Boot Camp crushing the Assault Bike! CrossFit- 9:00 & 10:00am Yoga- 11:00am Conditioning Part A In teams of 2, complete as many rounds and reps as possible in 15 minutes of: Partner 1- Complete “Short Lap” of Farmer’s Carry (50/35#) Partner 2- Row 250m, complete as...Read More
We’re retesting Baseline AND doing Bicep Curls!? Happy Friday! It’s been so great having Rob back at CFG! Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Full Range of Motion! Strength Four sets of: Bicep Curls x 10 Reps per arm – Increase weight each set Banded Tricep...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Just leading dad through some pre-class mobility! Strength Three sets of Bulgarian Split Squat (8 reps each leg @ 3011) Rest 45 seconds between legs, 45 before moving on Strict Pull-Up (5 reps @ 21X0) Pronated Grip (Palms away) Rest 45 seconds Add comments in WODify if...Read More
Mobility- 10:00-10:30am Counting your dad’s last reps to make sure he earns that post-workout hug! Strength 4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets)) Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid- thigh, “pockets” – then stand fully, descend...Read More
