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) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring DipsRead 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

Weightlifting Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 2 minutes Metcon For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (115/75 lbs) 20 Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 MinutesRead more

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 35/25 Calories of Rowing 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 35/25 Calories of RowingRead more

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