Matt got to work on his Sledge Hammer Swings during Strongman Saturday! Strength Snatch (Every 3 minutes, for 18 minutes (6 sets) of: 1.1.1) Rest 7-10 seconds between singles Conditioning Complete as many rounds and reps as possible in 7 minutes of: 40 Kettlebell Swings (24/16 kg) 30 Push Press (65/45 lbs) 20 Box Jumps...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Check out Jen crushing the Kettlebell Clean-and-Press from last week! Strength Four sets Bench Press (4-6 reps @ 20X1) Rest 60-90 seconds Single Arm Dumbbell Row (8-10 reps each arm @ 2111) Rest 60-90 seconds Conditioning Row 1000 Meters immediately...Read More

Mobility- 10:00-10:30am John may be new at CFG, but check out his Overhead positioning! Strength Deadlift (Every 3 minutes, for 15 minutes (5 sets of) 3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Conditioning Complete as many rounds and reps as possible...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Katie, Katie, and Katie having a good time!   Strength Pause Front Squat (4-6 reps @ 31X1) Every 3 minutes, for 15 minutes (5 sets)   Conditioning Three sets for max reps of: 60 seconds of Wall...Read More

Wheat Ridge High School puts on the Farmer’s 5000 5k Race every year. This year, our very own Tim and Kat placed first in each of their respective divisions. Great job, you two! #PowerCouple Strength Four sets Snatch + 2 Overhead Squats (3 total reps) Conditioning Three sets for max reps/cal of: 60 seconds of...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm “Girls Gone Rx was an amazing event that brought in close to 150 teams, each with three girls. CFG was represented in 4 different teams and everyone showed up and represented well. It was an incredibly fun day! Thanks to all the CFG supporters who came to cheer us...Read More

Boot Camp- 8:00 & 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon A huge congrats to our very own Ben Smiley for competing in USA Weightlifting’s University Nationals in Louisiana yesterday! He hit a 194kg Total and placed 4th in his session. We’re so proud of you, Ben! This Saturday (9.24.16)...Read More

Katie dropping it low on mobility before Boot Camp! Strength Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters Conditioning Complete as many rounds and reps as possible in 7 minutes of: 30 Wall Ball Shots (20/14 lbs)...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Dear CrossFit Golden Members – There are no words for Shelby and me to say that will express our gratitude to each and everyone of you. We are beyond grateful for all the support, donations, and love that was shown to us in the last few weeks....Read More

Mobility- 10:00-10:30am Not only did they recently get engaged, but they’re training partners, too! Congrats to Matt and Kelly! Strength Pause Front Squat (4-6 reps @ 31X1) Every 3 minutes, for 15 minutes (5 sets) Conditioning Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead (50/35#) x Max...Read More