CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) James (and Stephanie) were here with us for a short time, but their world “road trip” adventure continues this weekend. Safe travels, you two! Come back and visit us sometime.   Strength Unsupported Seated Strict Press (5 sets of 5-6 reps) Sit on a bench without back...Read More

Mobility- 10:00-10:30am Come to Boot Camp at CrossFit Golden. Sometimes, we do Bicep Curls in workouts! Strength Hang Snatch (6 sets of 2-3 reps ) Every 2 minutes, for 12 minutes (6 sets): (pause in the receiving position for 1-2 seconds) Focus on speed and perfect mechanics, and build in load over the course of...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Heidi crushed her Snatch Balance on Monday! Strength Back Squat Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3...Read More

Hands to the sky if you love CrossFit! Strength Snatch Balance (Build to heavy single) Every two minutes, for 12 minutes (6 sets) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24″/20″) 15 vertical Swings (24/16 kg) Accessory Work Every minute, on the...Read More

 CrossFit- 9:00 & 10:00am Yoga- 5:00pm Heather and Doug working on their “Couple’s Rope Climbs” together!   Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon Just some dudes doing weighted pull-ups. No big deal.Read More

When partner warm-ups look like you’ve got an audience! Strength Weighted Pull-ups (5 sets of 2 reps) Rest :30 after each set of 2 Immediately followed by… Strict Supinated Grip Pull-Ups (5 rounds of 30 seconds for Max Reps) Rest :30 after each :30 of work Track largest single set of :30, does not have...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Let me tell you about my best friend! Strength Front Squat (6 sets of 3 reps) Every two minutes, for 12 minutes (6 sets of) x 2-3 reps Build over the course of the sets to today’s heaviest triple. Conditioning...Read More

Mobility- 10:00-10:30am Weighted plank holds! Skill Work Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters Conditioning Four rounds for time of: 14 Alternating Dumbbell Snatch (50/35 lbs) 14...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) When mom’s workout is taking longer than expected…   Strength Shoulder Press (3 sets of 1 rep) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then...Read More