Yeah. We love the view at the gym, too!   Conditioning CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar...Read More

Friends, we’re a few weeks into our OPENutrition Challenge. HOW ARE WE DOING?! Let’s get the conversation going on our Facebook page. Almost 1/4 of the gym is participating. I want you all to see the huge support network you have working with you. One success story…. member Stanley (aka Tan Lee) just weighed in...Read More

One of our Marines, Tim, tossing the ball up just underneath his flag. Thank you (and everyone else at the gym who serves, or has served) for everything!   Strength Snatch Balance + 3 Overhead Squats (1 Snatch Balance + 3 Overhead Squats) Conditioning Power Snatch (115/75), 12 reps Box Jump (30/24), 12 reps Power Snatch...Read More

  The CrossFit Golden Olympic Weightlifting area. We’re so excited to have these three beautiful platforms set up for our athletes who are getting more serious about their Olympic Lifting and competing in CrossFit! Did someone say they would like more Olympic Lifting classes on the schedule? Oh, ok… we’ll get to that soon!  ...Read More

  Coach Tom participated in the Winter WOD Fest competition this past weekend. And WON! Yeah, CrossFit Golden!   Strength Complete 5 Rounds of this circuit Back Squat (2-4 reps  @ 30X1) Single Arm Dumbbell Row (8-10 reps @ 2111) Rest :60 between stations Rest 2:00 between rounds   Conditioning Row 1000 meters followed immediately by… Three...Read More

Boot Camp: 8am A.  Sled Drags!!! B.???? C.????   Olympic Lifting: 9am (with Coach Sergio) A) 2 Pos Snatch (hi-hang, low-hang 2″ from floor) x 5 sets 1B) Muscle Snatch: 5 sets of 3 reps 2B) Snatch Balance: 5 sets of 3 reps    Note: We have had a lot of folks ask about attending...Read More

Friends, today’s workout is a challenging one. We, as coaches, encourage you to make it if you can. The workout today offers you the opportunity to push yourself in new ways and see how far you can get through this workout. If you’ve never used a heavier Wall Ball, today is the day to try...Read More

The Bog-Man, getting in some sunshine time in-between running around and greeting everyone. Life’s pretty “ruff” for our gym dog.   Strength Deadlift (Build to TODAY’S Heavy 1RM) Set 1 x 5 reps Set 2 x 3 reps Set 3 x 1 rep Set 4 x 5 reps Set 5 x 3 reps Set 6 x...Read More

  We got new toys!! Check out our complete collection! As the gym family continues to grow, we now have 39 kettle bells for us to use! (New size, too! 20 kilos equals about 44 pounds, so right in between yellow and green!)   Strength 4 sets Shoulder Press (2 reps @ 20X1) Rest 2-3...Read More

The Saturday Boot Camp Crew from this past weekend. What a fun morning! Strength Complete three rounds of the work below Power Clean (1.1.1.1 – 10 seconds between singles) Ring Dips (Max Reps) Rest :60 between stations Rest 2 minutes between rounds   Conditioning (AMRAP – Rounds and Reps) Against a 3-minute running clock, complete...Read More