CrossFit- Heats of Fight Gone Bad (9:00, 9:30, & 10:00am) Yoga- 5:00pm Check out Lukie and Matt last year at our Fight Gone Bad event! Conditioning “Fight Gone Bad!!” Three rounds of: Wall-ball, 20/14 pound ball (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Guys! Amanda PR’d her Snatch on Friday!Read More

John was finally convinced by his wife to join us here at CFG, and he’s been doing an awesome job! Strength Snatch + 3 Overhead Squat (Five sets of 4 reps) Rest 2 minutes Conditioning Three rounds for time of: 15 Strict Handstand Push-Ups 20 Alternating Front Racked Reverse Lunges (135/95 lbs) HSPU Modifications- 15...Read More

CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Carly rocking those 53lb KB swings in Wednesday’s workout!   Strength Weighted Pull-ups (Track heaviest set of 2 Weighted Pull-Ups) Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by…Two sets of: 5-7 Wide Pronated Grip...Read More

Mobility- 10:00-10:30am Martin rocking his single-arm dumbbell snatches! Strength Back Squat (2 sets of 8-10 reps @ 75-80%) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Congrats to Lisa for competing in her best Olympic Weightlifting event to date, placing SECOND!! Her Summary: “The Front Range CrossFit Fall Weightlifting Meet. I competed in the masters over 35. I went 5 for 6...Read More

The Rooster Crew getting after their accessory work last week! Strength Athlete may choose between Power or Squat Clean. Only choose and work on one. Clean (Build to a heavy single ) Power Clean (Build to a heavy single ) Conditioning Every minute, on the minute, for 15 minutes: Minute 1 – 5 Power Cleans...Read More

 CrossFit- 9:00 & 10:00am Yoga- 5:00pm CrossFit Golden has an awesome Strongman Saturday Class every week. We love working on our functional fitness! Conditioning In teams of 5, with only one teammate allowed per station, complete as many rounds as possible in 30 minutes of: Station 1 – 30/15 Push-Ups Station 2 – 30 Box...Read More

CrossFit Kids- CANCELLED Boot Camp- 8:00 & 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon She may be pregnant, but Shae has still got her UN-assisted Ring Dips! Awesome!Read More

In case you were wondering, Kathryn is strong. Strength Front Squat (6 sets of 3 reps) Every two minutes, for 12 minutes Goal is to increase loads used last week. Conditioning Complete as many reps as possible in 6 minutes of: 3 Hang Power Cleans (135/95 lbs) 3 Burpees Over the Barbell 6 Hang Power...Read More