Welcome to CFG, Lindsay and Morgan!   Strength Clean and Jerk (Take 15 minutes and build to heavy Clean and Jerk) Preferred lifts are Squat Clean and Split Jerk Feel free to go heavy today, but please make proper form the primary focus!   Conditioning Complete as many sets of the interval until you complete...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm i99 Gymnastics- CANCELLED for tonight! Jackson rocked the Red KB earlier this week!   Conditioning Four sets of: Against a 4-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps Rest 4 minutes between sets If necessary, modify run and row distances to allow...Read More

FYI- Dr. Dorian will NOT be in tomorrow. Mase and Trevor had a huge day on their Cleans earlier this week. Great job, dudes!   Strength 4 rounds Back Squat (6-8 reps @ 30X1) Rest 90 seconds Wall Slide (5 reps @ 3030) Main Points of Performance: – Lower Back, Head, and Shoulder Blades against...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm   Welcome to CFG, Young. And GREAT form on your KB Swings!   Strength Push Press (Build to today’s 1RM) Set 1 – x 5 reps Set 2 – x 3 reps Sets 3-6 – x 1 rep Rest 2-3 minutes between sets   Conditioning Three rounds...Read More

The CrossFit Endurance Team starts a “10-week to 10k” program on Tuesday! It finishes with an in-house 10k on September 19th! Jen standing tall w that weight!   Strength Four sets Clean (1.1.1.1) Rest 10 seconds between each single Rest 2-3 minutes   Conditioning Three sets for times of: 250 Meter Row Wall Ball Shots...Read More

Our new Sunday Schedule starts tomorrow, where the only classes are at 9am and 10am. There is no longer an 8am class on Sundays. Brianne setting up in the perfect square of light for her Snatch PR last week. Congrats!   Conditioning In teams of four, complete five sets (5) for max reps/calories of: Row...Read More

CrossFit Golden will be CLOSED today so we can all celebrate the birthday of this great country! Have a great time with family and friends! Starting Sunday (7.5.15), we will have our new CrossFit class schedule. The classes will be at 9am and 10am only, there will no longer be an 8am class on Sundays.Read More

The gym will be CLOSED on Saturday, July 4th, so we can all go out and celebrate America! There will be a regular class schedule on Friday, and Sunday will be 9am & 10am only moving forward. Welcome to CFG, Nichole!!   Strength Three sets Bench Press (6-8 reps @ 20X1) Rest 60 seconds Pull-ups...Read More

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm i99 Gymnastics- 7:00pm Anne showed perfect form with her Reverse Lunges on Wednesday. Nice job, Anne!   Strength Snatch (Take 15 minutes and build to today’s 1RM Snatch) The goal is to be able to complete a full Squat Snatch.   Conditioning Every minute, on the minute,...Read More

Dr. Dorian will be in tonight at 4:45pm Anna rocking those Power Cleans during the Tuesday WOD!   Strength Four rounds Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1) Rest 60 seconds Handstand Push-Up (Max Reps) Complete either Handstand Push-Ups OR Wall Climbs, not both. Goal is a minimum of 3-5 HSPU. Rest 60...Read More