Weightlifting Every 90 seconds for 15 minutes (5 sets): Station 1 – Bent Over Barbell Rows x 8 Reps Station 2 – Glute Ham Raise x 10 Reps Metcon “CrossFit Games Open Event 19.3” For time: 200-ft. Dumbbell Overhead Lunge (50/35 lbs) 50 Dumbbell Box Step-Ups (24/20″) 50 Strict Handstand Push-Ups 200-ft. Handstand Walk CAP: 10...Read More

Weightlifting Every 2:30 minutes, for 12:30 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, on...Read More

Gymnastics Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Up Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions Metcon Two sets for max reps of: 90 seconds of Double Unders  Rest 30 seconds 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 90 seconds...Read More

Weightlifting Four sets of: Deadlift x 4-6 reps @ 30X1 Rest 3 minutes Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the Barbell 10 Chest-to-Bar Pull-UpsRead More

*Yoga 12.1.19 Is Cancelled* Metcon In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches Rest 8 minutes, and when the running...Read More

Boot Camp: 8:00 AM and 9:00AM Super Charged Saturday: 10:00AM- 11:00AM Open Gym 11:00AM-1:00PMRead More

BLACK FRIDAY SCHEDULE: Closed until 9AM. Classes will resume as normal starting at 9AM running through close at 6:30. Metcon Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 200/150 Meters of Rowing Minute 2 – 20 Goblet Squats (32/24 kg) Minute 3 – 20 Russian Twists  Minute 4...Read More

THANKSGIVING SCHEDULE: Open for 8AM and 9AM – Bootcamp classes only – we will be closed all other hours on Thursday Metcon 30 minute AMRAP – “30 Reps of Thankfulness”   T –The SlamballH –Hand Release Push-Ups A –Air Squats N – Negative Kettlebell Deadlifts (controlled lower)K – Knees To Elbows S –  Sit-upsG – Glute Bridges I – Infamous BurpeesV – V-upsI –Inverted Single Ring Row (2...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… Option 2 For time: 15 Power Cleans (155/105 lbs)...Read More

Due to the weather and power issues in the area, CrossFit Golden will be closed for the remainder of the day out of safety and concern for our staff and members. Sorry we tried.Read More