Mobility- 10:00-10:30am Katy showed off her perfect Push Press lockout on Monday! Strength Three sets of: Weighted Pull-Ups x 2-3 reps Rest 30 seconds Strict Pull-Ups x Max reps Rest 3 minutes Weighted Pull-ups (Track heaviest set of 3 reps) If unassisted/weighted pull-ups are not possible, leave this section blank. Simply find most challenging variation...Read More
Check out the Jims getting after some Junkyard Dogs on Friday of last week! Strength Push Press (15 Minutes to build to today’s heavy 1RM) Aim to complete 3-4 “heavy” attempts in the 15 minutes Conditioning Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (24/16...Read More
CrossFit- 9:00 and 10:00am Yoga- 5:00pm Camilla crushed day 1 of the Winter WOD Fest Competition yesterday! Great job on your Handstand Push-Ups! Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs.) Keep moving...Read More
Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon Jay is getting stronger every day. Looking good!Read More
Guys, Boots is back! Make sure you welcome him back if you see him around! Conditioning 8 rounds, only tracking 2 of them Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Track Fastest AND Slowest round, aim to hold consistent times....Read More
CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm (30 minute later start) CrossFit Endurance- 5:30pm (at CFG) Leslie w the strong lockout overhead! Conditioning Workout A. “Gymnastics Challenge” (AMRAP – Reps) Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)...Read More
Mobility will now be on Wednesdays from 10:00am to 10:30am! Chamai had that strong overhead lockout during Tuesday’s Strength session! Strength Front Squat (Track heavy set of 5 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @...Read More
CrossFit Kids- 4:30pm Mobility- NO MORE MOBILITY on Tuesday nights! (New Schedule will be Wednesday from 10-10:30am and Thursday from 5:30pm-7:00pm) CrossFit Endurance- 5:30pm Day 2 of the Ab Challenge is posted on the blog HERE. We’ll post one more reminder, on how to get there tomorrow, but simply go to www.crossfitgolden.com, select the BLOGS tab,...Read More
REMINDER- Starting tomorrow, there will NO LONGER be CrossFit class on Monday and Wednesday nights at 7:30pm. The final CrossFit class on those days will be 6:30pm. We will be offering information for a 30-day Ab Challenge! To access the daily reps, athletes can click HERE, or go to the “Blogs” Tab and then the...Read More
