One last costume post from our Halloween WOD last week!   Strength Five rounds Power Clean (1.1.1) Rest 10 seconds between singles Rest 20 seconds Box Jumps (10-15 reps) Perform reps as quickly as possible Rest 2-3 minutes between rounds   Conditioning Three sets for max reps of: 60 seconds of Shoulder to Overhead...Read More

Big Jim hasn’t climbed a rope since he 6 years old. Now he’s doing this. Pretty cool!   Strength Four rounds 90 seconds rest between movements and rounds Back Squat (3-5 reps @ 30X1) Strict Pull-Up (Max Reps @ 21X0) Use Supinated Grip today. It’s important to follow tempo here, abide by the 1 second pause...Read More

Just a few more fun pictures from our Friday morning Halloween costume workout!   Conditioning In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style): 15 Box Jump-Overs (24″/20″) 20-Meter Bear Crawl with Dumbbells 25 Kettlebell Swings (32/24...Read More

I’d say our 9am crew knows how to have a good time! Happy Halloween!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead More

  This week was the first time some people had climbed a rope in years, or for some…. ever! Great job, everyone. Jerry, looking good!   Strength Four sets today 90 seconds between stations and rounds Front Squat (5 reps @ 21X1) Dumbbell External Rotations (10-12 reps each arm @ 2020)   Conditioning For time:...Read More

The CrossFit Golden Crew getting after it on Bench Day!   ATTENTION FRIENDS! We will be having an additional COSTUME WOD on Friday, meaning you can dress up to work out at 9am and 5:30pm!!!   Strength Hang Snatch + Snatch (Five sets – Rest as needed between sets)   Conditioning Annie (Time) 50-40-30-20-10 Double-unders...Read More

  Andrew has only been training here with us for a few weeks, but his split jerk form is strong already!   Conditioning Four rounds for time of: Row 400 Meters Run 400 Meters This workout will be performed as a relay race in teams of three or four. The moment one member comes off...Read More

Amy looking GREAT with her Split Jerk as she enters her Third Trimester. Our CFG Moms don’t mess around. Such strong and inspiring women!   Strength Three rounds today Bench Press (3-4 reps @ 20X1) Weighted Pull-ups (2-3 reps @ 20X1) More advanced athletes can perform 2-3 Rope Climbs each round Rest 2 minutes between...Read More

  Just some of our friends who came to cheer on the teams at the Red Rocks Throwdown a few weeks ago. Thank you all so much for supporting each other so much!   Strength Clean and Jerk (In 12-15 minutes, build to a 3-RM Clean and Jerk) All 3 reps must be completed within...Read More

Conditioning In teams of two, complete: 100 Power Cleans (135/95 lbs) 1600 Meter Relay with a 20 lb Ball or Dumbbell 100 Burpees Only one partner works at a time. Partition reps however you like.Read More