CrossFit Golden, the Open is here! We’ve listed the “Rx’d” and “Scaled” versions of the workout in WODify. If an athlete requires another version of the workout (Masters, for example), we’ll have all of the variations and weights listed and visible in the gym! Please remember: Athletes who come in on Friday to do the workout, PLEASE...Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Guys, guess who’s back with us at CrossFit Golden?!?! Strength Bulgarian Split Squat (8 reps each leg @ 3011) Rest 45 seconds between legs, 45 before moving on Strict Pull-Up (5 reps @ 21X0) Rest 45 seconds Conditioning For time: 75 Double Unders 50 Wall Ball Shots...Read More
Mobility- 10:00-10:30am Jess keeping that back flat while she did her dumbbell rows! Strength 4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets)) Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and...Read More
CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Welcome to CFG, Kirstin. Great squat form, too! Strength Single-Arm Kettlebell or Dumbbell Bench Press (4 sets of 8 reps each @ 2012) Keep back flat on bench Rest two minutes between sets Conditioning Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds...Read More
CrossFit Golden Family, The CrossFit Games Open starts this week, and we wrote a post to explain to everyone how the Open is going to be run this year at CFG. Please CLICK HERE to read, and let the coaches know if you have any questions. (Post can also be found by going to the Knowledge page...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Best buddies just hanging out before class! 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 400 Meter Run 100...Read More
This throwback picture comes from the Grand Opening WOD at the old space FOUR years ago! You’ve got Tom, Jess, Ryan, AND Greg! Strength Front Squat (Track the final set of 3 reps) *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4...Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Did anyone else feel like Mary after the Wednesday workout?! Strength Push Press (5 sets of 3 reps @11X1) Rest 2-3 minutes between sets Conditioning In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Assault Bike...Read More
Mobility- 10:00-10:30am Pat with that strong form during halting clean-grip deadlifts! Conditioning Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) 40 Double-Unders – Swings should be done in no more than 3 sets each round – DU modification will be 80 single-unders – Track fastest and...Read More
