CrossFit Golden is proud to now display the flags of our 5 branches of the US Military. Thank you, to the Men and Women who sacrifice (and have sacrificed) their lives to protect our freedom.   Strength Three sets of: 4-6 Overhead Squats @ 20X1 Rest 2:00 3-5 Pull-Ups @ 21X0 Rest 2:00 Conditioning 4...Read More

Jerry doing weighted step-ups with our awesome new American Flag hanging in the background. Strength Clean- In 15 Minutes, build to a heavy Clean for today Conditioning Three Rounds for Total Reps: As many reps as possible in 60 seconds of Shoulder to Overhead Prescribed Weight 135/95 lbs Rest 3 Minutes between RoundsRead More

  COACH RYAN COMES BACK THIS WEEK!!!      8am: Boot Camp 9am: Olympic Lifting with Coach Tom Focus- The Squat Snatch: “The Pull” and Speed Under the Bar   Boot Camp Conditioning In teams of 3- Row 2000m (as team) THEN Complete 10 down to 1 of DB Walking Lunges, each leg (each partner)...Read More

  Hey friends, check out our newest toys. TWO 30# Med Balls and one 24# Med Ball. You’re welcome, and…. we’re sorry 🙂   Conditioning: Deck of Cards! Hearts: Wall Balls Diamonds: Box Jumps Spades: Sit-Ups Clubs: Dips (Ring, Matador, or Box/Bench) Jokers: 400m RunRead More

HAPPY NEW YEAR to our CrossFit Golden Family!! Strength Shoulder Press 4 Sets of 10 Reps Conditioning 3 Rounds for Time: Hang Power Clean (135/95) – 15 Reps Burpees – 15 Reps   Note from Coach Tom: Team, some of you may have noticed that over the past few weeks, we’ve done a few workouts...Read More

Main – CrossFit Conditioning Metcon (AMRAP – Reps) TABATA: Air Squats (pause at bottom) Rest 3 minutes TABATA: Push-Ups (pause at top of plank) Rest 3 minutes Tabata: Sit-Ups Notes – Workout will last 18 minutes – Tabata = 20 seconds of work/ 10 seconds of rest for 8 rounds of the specified movement –...Read More

Ryan and Hailee… enough with your world travels. We miss you!!! Main – CrossFit Weightlifting Front Squat (5×5 Reps at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Sumo Deadlift High Pull (115/75) 10 Shoulder to Overhead (115/75) 10 Jump SquatsRead More

Main – CrossFit Weightlifting Front Squat (5×5 Reps at 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Sumo Deadlift High Pull (115/75) 10 Shoulder to Overhead (115/75) 10 Jump SquatsRead More

Main – CrossFit Boot Camp: 8am Olympic Lifting: 9am with Coach Sergio A: Hang Power Snatch (4 sets of 3 @ 75-80%) B: Power Clean + Push Jerk (4 Sets of 2 + 2 @ 75%)Read More

Main – CrossFit Gymnastics Hollow Body Hold (Accumulate 3 Total Minutes) Super-person Hold (Accumulate 3 Total Minutes) Metcon Metcon (Time) Row 1000 meters Air Squats – 100 Reps Snatches (115/75) – 15 RepsRead More