2020 CrossFit Games OPEN Begins on OCT. 10, 2019 – 20.1 What is the Open? The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await. Sign up online, compete against everyone in the world, perform the workouts at the gym after they are released on Thursday Nights for 5 weeks straight! If you want more details please talk to a coach!   What are we doing here at CrossFit Golden? If you are signed up for the OPEN you can come in during any open gym Friday (5am-12pm/1pm-3:30pm), Saturday (11am-1pm), or Monday (5am-12pm/1pm-3:30pm).   Specifically on Saturday during open gym – the coach on staff will be here to...Read more

Gymnastics Every 2 minutes, for 16 minutes (4 sets each) of: Ring Muscle Ups  (4-8 Reps) Handstand Walk (50-75 Feet) or Box Around the Worlds Metcon Two sets for times of: 30/25 Calories of Rowing 20 Burpee Box Jump-Overs (30″/24″) Rest 6 minutesYou have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.Read more

Gymnastics Every 2 minutes, for 16 minutes (4 sets each) of: Ring Muscle Ups  (4-8 Reps) Handstand Walk (50-75 Feet) or Box Around the Worlds Metcon Two sets for times of:30/25 Calories of Rowing20 Burpee Box Jump-Overs (30″/24″)Rest 6 minutesYou have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.Read more

Weightlifting Five sets of: Push Press x 5 reps Rest 2 minutes Build to today’s heavy 5 reps. Metcon Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-UndersRead more

Weightlifting Every 2 minutes, for 16 minutes (8 sets) Power Clean x 2 reps Start around 70% and build each set to today’s heavy double. Metcon For time: 1200 Meter run 30 Alternating Single-Arm DB Snatches (50/35 lbs) 60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs) 60-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)Read more