We had 24 people in our Monday night 5:30pm class. Yeah, that was fun! Strength Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Dips x Max Reps Rest 90 seconds Deadlift (6-8 reps @ 2011) After last week, the goal is not to max out here. Instead, be aware of...Read More
Our 9am class for yesterday’s St. Patrick’s Day class ended up being “Kauss and the girls.” He was the luckiest man in Colorado for that hour! Strength Split Jerk (15 minutes to build to heavy Jerk) Be smart. Practice footwork over adding weight. Front foot back, back foot forwards. Conditioning Four sets for max...Read More
True love is cheering on your husband at the gym, and then standing on his back to help him recover and work mobility. Danny and Sarah, you guys have got it right! 🙂 Strength Six sets of: Back Squat Set 1 – x 3 reps Set 2 – x 2 reps Set 3 –...Read More
Alright, friends. LOTS of deadlifts tomorrow, and many of them are HEAVY. Please read the following note, and make sure your CFG friends do, too. It’s about to get serious for a minute! “For the CF Games workout, 14.3, CrossFit Golden will absolutely not allow bad form from members lifting heavy weight. That means if...Read More
Because of course, why would a human sit IN the chair, and a dog on the arm? The Bogeman, just sitting atop his throne with Coach Noah hanging out. Strength Five sets of: Overhead Squat (from rack) x 6 @ 40X2 LIGHT/Medium weight Focus is stability, stability, stability. Rest 3 minutes between sets Conditioining...Read More
Aside from running the best CrossFit gym in Denver, Colorado, Greg Walker also babysits small children! (Just kidding, please do not start asking Greg to babysit your kids. Seriously.) 🙂 Strength 3 Rounds: Bulgarian Split Squat (8-10 reps @ 30X0) Rest 30 seconds Single-Arm Trap 3 Raises (8-10 reps @ 2111) Neutral spine on bench...Read More
The Bognaski Crew on Saturday!! Dad working out, mom judging, and the boys cheering him on. Good stuff!! Strength Four sets of strength today Shoulder Press (3-5 reps @ 21X1) Rest 2-3 minutes Working on lower body mobility during rest periods Conditioning Complete as many rounds and reps as possible in 12 minutes of:...Read More
We had a great turnout to Saturday Boot Camp. Hope you guys and gals had fun! Strength Five sets of Strength today Back Squat (2-3 reps @ 30X1 ) Rest 15-20 seconds Weighted Push-Up (3-5 reps) This movement is typically performed with plates placed on the back of the athlete. Be sure to lock out each rep...Read More
The boys killing it during their Thursday Boot Camp “Bro Sesh” FYI, Coach Tom is coaching in the morning. Stoked to see you guys! Boot Camp: 8am Olympic Lifting: 9amRead More
