Main – CrossFit Boot Camp: 8am Olympic Lifting: 9am with Coach Sergio A) Snatch High Pull x 2 + Snatch: Find Max for the complex B) THEN 3 sets of complex @ 95% of complex EMPHASIZE CONTROL WHEN YOU RETURN TO THE FLOOR FOR EACH REP. I WANT YOU TO FEEL THE WEIGHT CHANGE IN...Read More
Our fearless leader, Ladies and Gentlemen. We’re so lucky to have Greg around to keep things fun! Main – CrossFit Weightlifting Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes Deadlift (6-8 reps @ 20X1) Kettlebell Swing (Unbroken Swings x 20 reps) Metcon...Read More
Check out our WODIFY Workout tracking system!! It looks great! Main – CrossFit Weightlifting Four sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-ups x 2-3 reps @ 21X0 Rest 90 seconds Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes...Read More
Main – CrossFit Warm-up 5 Minute Jump Rope (No Measure) 1 minute of slow jumping 1 minute of medium jumping 1 minute of fast jumping (All Singles) 1 minute of double-under skill work 1 minute of fast jumping (singles or doubles) Gymnastics Take 15-20 minutes to cycle through and practice various gymnastics elements that you...Read More
Yet another picture from our Holiday Party last Friday. Lucas and Muscle Hamster did an amazing job of being “Official Starters” for our Big Wheel races! Announcements: – You all should have received an email from “WODIFY” yesterday (Monday). This is the new system we will be using to track our workouts/results, process membership payments,...Read More
Friends, Thank you SO MUCH to everyone who came out to our Holiday Party/Grand Opening Bash on Friday! Not only did we have an amazing turn-out and some delicious meals shared…. but we also had the greatest video of all-time taken, starring our very own Lacey Lynn: Big Wheel Master! Strength/Skill: Mobility work on hamstrings...Read More
8am: Boot Camp: 9am: Olympic Weightlifting with Coach Noah Hobrath. A) Clean & Jerk: Floor Clean + Hang Clean + Jerk: Set 1: 2+2+2 @ 60% Set 2: 1+2+2 @ 70% Set 3: 1+1+2 @ 75% Set 4: 1+1+1 @ 80-85% B) Clean Pull From Floor Pause At Bottom of Knee: 3 sets x3...Read More
Today is a big day for CrossFit Golden! ALL DAY is “Bring Your Friend” to the gym day. Any class, any time, any number of friends! Then, tonight at 6:30 is our Holiday Party, complete with Ugly Sweater Theme! This Potluck-themed bash, will be our chance to hang out with friends from the gym,...Read More
Some of our friends crushing one of the workouts a few weeks ago! Mobility: Spend 15 Minutes as a class working on Hip Mobility For Max Reps (or Calories): 2 Minutes Row for Calories Rest 2 minutes 2 Minutes Max Reps Kettlebell Swings (24/16 kg) Rest 2 minutes 2 Minutes Max Reps Burpees...Read More
