“FGB” Reminder: There will not be 8am Bootcamp or 9am Weightlifting classes 3 Rounds 1:00min Max Rep Push-press, 75#(55#) 1:00min Max Rep Box Jump, 20″ 1:00min Max Rep Sumo Dead Lift High-Pull, 75#(55#) 1:00min Max Rep Wall Ball, 20#(14#) 1:00min Max Calorie Row 1:00min Rest Here are the heat times for our 3rd annual “FGB”...Read More
“Fight Gone Bad” heat times will be posted tomorrow at 10am. Warm-up/Mobility: Coaches Choice, 10min Strength (De-load): 1) Bench Press, 3×5 @ 40%-50% Warm-up with 1×5 first 2) Close Grip Bench Press, 3×5 No warm-up needed, weight should be light 3) Power Clean Warm-up, 3×3 Conditioning: This workout is done continuously, no rest between segments...Read More
Sing-up for “Fight Gone Bad” is closed. Based on the number of willing participants, we will be hosting the event at CrossFit Golden. We will be posting the heat times on Friday at 10am There will not be Bootcamp or Weightlifting that day. Warm-up/Mobility: Coaches Choice, 10min Strength (De-load): 1) Dead Lift 3×5 @ 40%-50%...Read More
Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: 1) 15min to establish a 3RM Hang Squat Clean Warm-up as needed 2) 10min to work on Split Jerks Keep the weight light and reps between 1-3 Endurance: This workout is from our CrossFit Endurance program. 2 x 800m Run 3min Rest between efforts If rain, substitute a 1000m...Read More
Couple of things for this week. 1) This week will be a de-load week. The sets, reps and weight percentages will be relatively low (conditioning will be toned down a bit, and should not be done at 100% effort). Use this week to recover, especially if you have been hitting it hard the past couple...Read More
Couple of things for this week. 1) This week will be a de-load week. The sets, reps and weight percentages will be relatively low (conditioning will be toned down a bit, and should not be done at 100% effort). Use this week to recover, especially if you have been hitting it hard the past couple...Read More
8am- Bootcamp 9am- Olympic Weightlifting Weightlifting: 1) 12min to establish a 3RM Power Snatch Warm-up as needed, work within skill set 2) 12min to establish a 3RM Power Clean Warm-up as needed, work within skill set 3) 12min to establish a 3RM Push-press Warm-up as neededRead More
Warm-up/Mobility: Coaches Choice, 10min Strength: Weighted Push-ups, 5×5+ Weight will go on your back (have a friend help you). Shoot for a minimum of of 5 reps each set, if you hit 15 or more then you didn’t go heavy enough, increase for the next set. Conditioning: 5 Rounds 10 Bench Press, 45#-155# 10 Goblet Squats,...Read More
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Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Weighted Lunge, 3×8 Warm-up as needed, slight increase from 8.29.13 2) Romanian Dead Lift, 3×10 Do a light warm-up set first to get a feel for the movement. It should mimic the same mechanics of a Good Morning, except you are holding the weight in your hands. Keep the...Read More
