Coach Ryan is obviously enjoying his time in Alaska! Check out this awesome picture of a hike he went on the other day. Keep sending these pics to us! The Bogey shirt is making it around the world! Special Announcement: Hey Friends!In the last month or so, a lot of members have...Read More
One of the few times Coach Tom let people lay on the ground after a workout (just long enough to take this picture). Great job so far this week, everyone! Strength Back Squat (5 sets of 2 reps) Build to today’s heavy double. Spotters when weights get heavy. 2-3 minutes between heavier sets....Read More
Our class on Monday afternoon had three of our “Mamas-to-be” crushing the workout! You ladies are amazing! Strength Shoulder Press (Building to today’s heavy 1RM) *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 –...Read More
For his final class coaching before his 6 week Alaskan Fishing Adventure, Coach Ryan got to coach a CF Kids class w Greg. Have an amazing trip, Ryan! We’ll miss you!! Strength Hang Snatch (Four sets of 2.2) Rest 10 seconds between doubles, and 2-3 minutes between rounds Conditioning Complete as many rounds and...Read More
One of the pictures Coach Lacey shared this weekend of our athletes who “applied their fitness” in the EROCK Bike Race. GREAT JOB, everyone! Strength 5 Rounds of: Deadlift (5-7 reps) Rest 20 seconds Kettlebell Swing (20 reps) Rest 20 seconds Push-Up (15-20 reps) Rest 2-3 minutes between rounds Conditioning 2000 Meter Row...Read More
Friendly Reminder: There will be NO CrossFit Kids classes tomorrow! Sad day today, as Lucas and Christie are each moving from Golden tomorrow to start their next adventures. Lucas begins life as a college grad, and Christie takes her family to Steamboat! They BOTH promised to come back and visit, though. Can’t wait to...Read More
Brandon representing with his CrossFit Golden shirt at this year’s Bolder Boulder race! Do you have pictures of you and your family wearing CFG gear? We’d love to see it, so please share! 🙂 Strength Back Squat (Four sets of 3-5 reps) Try to increase weight from our last Back Squat day. Please use...Read More
Congrats to Carol Hurby for placing FIRST in her Age Group in the Huff Half Marathon! We’re so proud of you! Strength Split Jerk ( In 15 minutes, build to a 1-RM Jerk) These are to be taken from the rack. Athletes who are lifting heavier weights, please set up as far away...Read More
Lil Todd and Seth modeling the shirts that the athletes from CFG will be wearing during their EROCK Bike Race! Looking good, men! Strength Turkish Get Up (3 reps each arm) Rest 2 minutes between sets Conditioning In teams of two, with partners alternating to complete entire rounds, complete as many rounds as...Read More
