We know how much everyone has missed the assault bikes! Personal Training: Weightlifting Every 90 Seconds, for 15 minutes (5 sets) of: Station 1 – Strict Press – 3 Reps @20X1 Station 2 – Barbell Ab Rollout – 8 Reps Metcon For Time:  750 m Row 50 Ab Mat Sit Ups 25 Barbell Strict Press 45/35# At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live Warm Up Couch stretch – 1 minute Pigeon stretch – 1 minute Then 2 Rounds: 30 seconds each  High knees  Air Squat + Tuck Jump Butt Kicks   Hollow Hold + Superman rotations Burpees Stretch on own Metcon Four sets total (each set is different):...Read more

CrossFit Golden is Closed today! Happy Memorial Day!Read more

Our members coming back strong! Personal Training: Metcon For 30 minutes, between you and a partner, perform as many rounds and reps as possible of:  5 Pull-Ups 10 Push-Ups 15 Air Squats 200m Run You go I go Style, one partner will finish a full round before the second partner works through their round, continue for 30 minutes. At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live Warm Up 6 Minute AMRAP 8 Mountain Climbers – Fast  4 Inch worms + scorpions 4 Kang Squats  4 Ring Rows Metcon For 30 minutes, between you and a partner, perform as many rounds and reps as possible of:  10 Renegade Rows...Read more

Come get one! Personal Training: Metcon Deck of Cards  Toes to Bar or Knee Raises  Empty Barbell or Unweighted Step Ups (12 in) – Double Reps  Plank Hip Shifts  Box Empty Barbell (or unweighted) Hip thrusts  Jokers x 2 – 800m Run At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live Warm Up 3 Rounds: 8 Speed Skaters  8 Reverse Lunges + Leg Hug (4 Ea.) 15 sec ea. Leg – single leg wall sits  4 Slow Strict Knee Raises Metcon Deck of Cards  Tuck Up Reverse Lunges (Goblet or Unloaded – Double Card) Plank Hip Shifts  Single Leg Glute Bridges (Double Card) Jokers x 2 – 800m RunRead more

If you haven’t already, don’t forget to check out the CFG Running program on Tues, Thurs, Fri, and Sundays! Personal Training: Weightlifting Every 60 seconds for 12 minutes (6 sets): Station 1 – Landmine Rows – 5 reps Station 2 – Bench Leg Lowers – 6 reps @30×1 Metcon Two Sets for Times: 750m Row Rest 90 Seconds At Home WOD: ZOOM LINKS: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013Password: 385206 4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156Password: 920848 *INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live Stretching 1 Minute Pigeon Stretch  1 Minute Mountain Climber Thoracic Twists Warm up 6 minute AMRAP:  5 Kang Squats  5 Single Leg Glute Bridges  5 Plank Jacks  5 Lateral Lunges   5 Pike Push ups Metcon Complete as many rounds and reps as...Read more