Keaton is strong. His first set of 10 reps on Wednesday was at 340lbs, then he went up for the second set. No big deal! Strength Snatch + 3 Overhead Squat (Five sets of the complex) Snatch must also be a full squat, focus on depth and form before adding weightRest 2 minutes between sets...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Yun Hui getting better and better at those overhead lockouts!   Strength Weighted Pull-ups (Build to heaviest set of 2 reps) Five sets of: Weighted Pull-Ups x 2 reps Rest 30 secondsImmediately followed by… Every 90 seconds, for 12 minutes (8 sets)Two sets of: 5-7 Wide...Read More

Dr. Dorian will be on Wednesday 11.4.15 from 4:45pm to 7:00pm. Not it only is Devorah back, and all smiles, but she jumped right into Rowvember!! Ladies, it’s not too late to start. Talk to one of the coaches and get started today! Strength Back Squat (Work to 2 sets of 10) Every two minutes, for...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Mike crushing his Bottom’s Up KB Carry! Strength Push Jerk (Five sets of 1-2 reps) Rest 2-3 minutes between working sets Conditioning For time: 21 Burpees 15 Thrusters (115/75 lbs) 9 Chest to Bar Pull-Ups 800 Meter Run 9 Chest to Bar Pull-Ups 15 Thrusters...Read More

Here’s a fun picture from the Fight Gone Bad event this past weekend! The entire album can be found here on the CrossFit Golden Facebook Page! Strength Take 15 minutes and build to today’s 1RM Clean or Power Clean Squat Clean is preferred. Be sure to only track one line of data, either Clean (Squat Clean) or...Read More

CrossFit- 9:00am and 10:00am Yoga- 5:00pm   Can you name these ladies, all sporting the same style of shoes?!   Conditioning In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups...Read More

Ever since the humble beginnings of CFG, our members have known how to dress up for Halloween!   Fight Gone Bad!! Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from...Read More

Jo showed awesome form on her Seated Press on Thursday!   Strength Front Squat (6 sets of 3 reps) Every two minutes, for 12 minutes (6 sets of): Front Squat x 2-3 repsGoal is to increase loads used last week Conditioning Complete as many rounds and reps as possible in 6 minutes of: 3 Hang Power...Read More

CrossFit Endurance will be cancelled on Thursday 10.29.15 CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm     Look everyone, it’s one of our new members, Dan! Strength Unsupported Seated Strict Press (Five sets of 5-6 reps) Sit on a bench without back support and press the barbell from shoulder to overheadRest 2-3 minutes between working sets Conditioning Against a...Read More