Mobility- 10:00-10:30am Jess pulling, what her bestie calls “Two DiToros,” for three reps on her deadlift! Strength Four sets Bulgarian Split Squat (6-8 reps each leg @ 30X0) Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Conditioning Five rounds for time of: Dumbbell Complex* (50/35#) x 5 reps Toes to Bar x...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) Click here to go to the Endurance WOD In cased you haven’t been in yet, CrossFit Golden now has an outdoor pull-up rig with 4 squat racks! Strength Deadlift (3RM) Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Conditioning...Read More

On Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to the poster in the gym, and feel free to ask...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Steve getting LOW on his Squat Snatches! Conditioning In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead (50/35#) 200 Squats 100 Burpees 1200 Meter Run or Row  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 Congrats to our very own Tim Slater for running the Pikes Peak Marathon again! Here’s his summary of the race below: My overall time was 5:06:08, which is over 9 mins faster than last year.  My ascent was only...Read More

Join us in welcoming one of our newest members, Daren! He’s already crushing workouts. Strength 3-Position Snatch (Every 3 minutes, for 24 minutes (8 sets)) High Hang/Power, Above the Knee, then Floor Conditioning In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155...Read More

Tuesday’s Endurance crew got to bring their dogs to the track for some fun! Conditioning “Helton” Four rounds for time of: Run 800 meters Dumbbell squat cleans, 30 reps 30 Burpees (This is our CFG Endurance variation of the CrossFit HERO WOD. The traditional workout is 3 rounds with 50# DB Squat Cleans. We’ll be...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Check out Coach working on his shoulder and core strength during Boot Camp! Strength Five sets Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 60-90 seconds Farmer’s Carry (100 Meters) Rest 60-90 seconds Conditioning Complete as many rounds and reps as possible in 4 minutes of: 4 Strict...Read More

Mobility- 10:00-10:30am Do you want to improve your mobility/flexibility?! (Trick question, the answer is yes for all of us!) We now have ROMWOD at CrossFit Golden! That means that the TV in the back can be used for all of us to get more #SwoleAndFlexy! If you have any questions, just ask a coach. Conditioning...Read More

“The track” for CrossFit Golden’s Tuesday night classes is located at: Bell Middle School 1001 Ulysses St., Golden, CO Brandon gets to enjoy our beautiful Colorado landscape on one of his Endurance Runs! “The 4’s” 4 Hill Repeats; Rest 2 minutes between runs Then 4x400m Runs; Rest 2 minutes between runs Then 4 Hills Repeats; Rest 2...Read More