Weightlifting Every 2 minutes, for 10 minutes (5 sets): Walking Lunges x 20 reps Followed by: Every 2 minutes, for 8 minutes (4 sets): Dumbbell Floor Press x 8 reps  – Metcon For time: 40/30 Calories of Rowing 30 Dumbbell Thrusters Goal Today 1-2 sets – let’s see how many people can go unbroken!  Read more

Karl has asked to do this run all summer, so before it’s get too dark we are going to run Silver Dollar Lake Trail tomorrow.  We will meet/leave the gym at 5pm and carpool up to the trailhead to start the run at 6pm.  Bring a head lamp just in case and we will get Beau Jo’s pizza on the way back!Read more

Kristen working through some heavy power cleans! Crossfit Golden Trail Run: Meet at gym at 5:00 p.m. Gymnastics Take 15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc…. – Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats  Read more

We said good bye to Coach Ben today as he ventures off to start his professional career in Honolulu. Good luck out there!! – Weightlifting Every 90 seconds, for 15 minutes (10 sets): Power Clean x 2 reps Building to a “heavish” double  – Metcon For time: Run 400 Meters 15 Power Cleans (155/105 lbs) Run 400 Meters 10 Power Cleans Run 400 Meters 5 Power Cleans (RX+ 185/125 lbs)  Read more

Canceled since none of the regulars can make it tonight.  Read more