Mobility- 10:00-10:30am Jesse is back, and already crushing workouts. Strength Five sets Back Squat (3-5 reps @ 30X1) Aim to hit ~75-85% for final set of Squats Rest 60 seconds Single Arm Dumbbell Row (8-10 reps @ 2020) Ensure DBs come up to shoulders on rows, and no “kipping” Rest 60 seconds Conditioning Complete as many...Read More
After the second Boot Camp Class on Saturday, there was an epic “Kids v/s Adults” game of dodgeball… the kids won by a landslide!! Strength Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups...Read More
CrossFit- 9:00 & 10:00am Yoga- 5:00pm Greg competed in the Aspen Valley X-Terra Triathlon on Saturday. This race included a 1200m swim, 6 mile mountain bike ride, and a 5k trail run. He finished 2nd in his division, and 3rd in the men’s overall. Congrats, Greg! Conditioning In teams of two, alternate full rounds...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 Nate got a PR on his Clean and Jerk on Friday!Read More
This is going to be a fun day! For the Clean and Jerk portion of the day, assume that a Squat Clean and Split Jerk is the preferred lift. For Grace, Power Clean and Push Jerk is preferred! Carly squats in her brand new Nano 6.0’s! Strength Clean and Jerk (Take 20 minutes to build...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Did you know CrossFit Golden offers Mobility Classes twice per week? Well, we do! Wednesdays from 10:00-10:30am and Thursdays from 5:30-7:00pm. Come on down and get your stretch on! Conditioning Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500...Read More
Mobility- 10:00-10:30am Nice work on those KB Swings, Caitlin! Strength Four sets Back Squat (6-8 reps @ 30X1) Challenge yourself, if you achieve 8 reps, you must increase the weight Rest 90 seconds Wall Slide (5 reps @ 3030) Rest 90 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of:...Read More
ANNOUNCEMENT for CrossFit Endurance Tuesday (7.26.16) we are MOVING! Heading to Bell Middle School on Tuesdays now to get our speed on at a real track! Address: 1001 Ulysses St, Golden, CO 80401Once you park in the front lot of the middle school, you must walk down to the track. We will meet at the TRACK,...Read More
CrossFit Golden had a group of athletes hike Mt. Elbert (one of the Colorado 14,000 foot peaks) on Sunday. Thanks to Master Guide Jason Isherwood for leading a very fun and successful climb! Here are some of the folks who went! Strength Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10...Read More
