CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Check out Steve’s form on his KB Swings! Wow! Strength Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (3 x 20 steps @ 10X0) Go heavy the final steps should not be performed without struggle. Conditioning Use a personal whiteboard to record...Read More

Dr. Dorian is back!!! He will be at CFG from 5pm-7pm Wednesday, July 13th & July 20th this month. Athletes will be seen on a first come first serve basis. Mobility- 10:00-10:30am Welcome to CFG, Anne-Marie!   Strength Weighted Pull-ups (Build to today’s 1-RM) *Set 1 – 3 reps *Set 2 – 2 reps *Sets...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Nicole looked SO strong during her first ever CrossFit Competition this past weekend! Strength Hang Snatch + Snatch (Every three minutes, for 24 minutes (8 sets)) If form allows, aim to not let go of the bar between reps. Otherwise, let go and reset after Hang Snatch....Read More

A HUGE Congrats to the 7 athletes from CFG who competed in their first ever CrossFit Competition on Sunday. Not only did everyone crush it, but Liz and D.J. each got THIRD PLACE in their divisions!   Keep your eyes peeled to our website and Facebook Page this week for more pictures from the event! Conditioning...Read More

CrossFit- 9:00 & 10:00am Yoga- 5:00pm On SUNDAY (tomorrow, 7.10.16) CrossFit Golden has several athletes competing in the Front Range CrossFit Rookie Competition! That means they’re first-time competitors in this sport of ours. If you would like, please come down and check out the event and cheer on your friends. We’ll have a pretty large group...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   On SUNDAY (7.10.16) CrossFit Golden has a bunch of people competing in the Front Range CrossFit Rookie Competition! That means they’re first-time competitors in this sport of ours. If you would like, please come down and check...Read More

When your fiancé is also your lifting partner!   Conditioning 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run Clean and Jerks should reflect “medium” weight for each athlete. Given the volume...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at gym) Mobility- 5:30-7:00pm Mercè worked on her KB Push Press this week! Strength Front Squat (Test today’s 1RM) Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep...Read More

Mobility- CANCELLED Troy looking strong with his Overhead work! Strength Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds Conditioning Against a 60-second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps...Read More

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Ann and her kettlebell swings! Strength Four rounds Weighted Pull-ups (3-4 reps @ 21X0) Find a challenging variation for 3-4 reps Rest 10-15 seconds Strict Pull-Up These should be a less challenging variation of pull-up. Track the largest single set, but each additional set in the comments....Read More