Yay, Mobility!   Conditioning Workout of the Day Five sets of: Row 500 Meters Rest 20 seconds Toes to Bar x 20 reps Rest 20 seconds Side Plank Left x 60 seconds Side Plank Right x 60 secondsRead More

  Announcements: 1- There were a set of keys accidentally taken from the gym on Saturday. Please look through your things if you were here for Boot Camp and make sure you didn’t grab them by mistake! 2- There have been some colds going around the area lately. If you are getting sick, please be...Read More

  At a strong 5’1″ and change, Jen doesn’t back down from Wall Balls. That’s 80 reps of a 14lb ball to a 10 foot target. Boom!   Strength Squat Snatch (Build to today’s 1-RM Snatch) Complete this work in eight “working sets” or less   Conditioning Four sets: 135/95 lb. Thruster x 5 reps...Read More

  Happy Veteran’s Day, and thank you to all of our Veterans who train at CFG for your service!   Strength Four rounds Rest 60 seconds between movements and rounds Push-Up (20 reps) Progression – Ring Push-Ups; Regression – Raise hands with barbell on a rack Wall Ball (20 reps) As fast as possible. Aim...Read More

What a FUN weekend for CrossFit Golden Athletes! Coaches Megan and Tom came in First Place in the Elite Division of the Garterbelts and Gunslingers event down in Colorado Springs. Camilla and Caelen also competed, and placed in the Top 10 of their first ever CrossFit Competition. Taylor ran in the first race of the...Read More

  This guy. Most of you know him as the guy who screams “LET’S GO” and “YIPYIPYIPYIYPIYIPYIPYIPEEOOOOOOEEEEEE” before and during workouts to cheer on his friends. He also rowed a 1:24.0 500m on Thursday of last week. Go ahead and give that a shot and see how close you can get. Nice job, Birddog!  ...Read More

REMINDER: Our very own Camilla and Caelen (aka Team Snookies) will be competing in their first EVER CrossFit Competition this weekend today (Saturday)! Coaches Megan and Tom will also be competing as Team Renegade Crew. The competition is down in Colorado Springs: CrossFit 719 2360C Montebello Square Drive Colorado Springs, CO 80918 Snookies heat times:...Read More

  Our very own Camilla and Caelen (aka Team Snookies) will be competing in their first EVER CrossFit Competition this weekend on Saturday! Coaches Megan and Tom will also be competing as Team Renegade Crew.   The competition is down in Colorado Springs: CrossFit 719 2360C Montebello Square Drive Colorado Springs, CO 80918   Snookies...Read More

  Several important announcements for tomorrow, please check them out! 1- Our Nutrition Seminar will be tomorrow evening from 7-8 or 8:30pm, depending on your questions following the presentation. Open to all members! 2- Caveman Chefs will be here from 6-7pm cooking some delicious Paleo food samples for us (before the seminar)! 3- Mobility will...Read More

  Boot Camp was super fun on Tuesday, great job, everyone!   Strength Five rounds Bench Press (2-3 reps @ 20X1) Rest 30 seconds Strict Toes-To-Bar (8-10 reps) Challenge yourself to do these strict – no swinging – and at a controlled tempo Rest 2 minutes   Conditioning Two sets of: Complete as many rounds...Read More