Fun Filled Thursday. Keep your head on a swivel! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (20 Steps @ 10X0)  – Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats – Rest 1 minute – Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers (Push up – Left row-Right Row-power clean-Push Press) 10 Box Jumps (24″/20″) – Rest 1 minute – Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Slamballs 30/20#  Read more

Half way done with the short week! Weightlifting Every 90 Seconds, 12 Minutes (4 sets each) Turkish Get Up (3-4 Reps) Strict Handstand Push-Up (5-8 Reps) – Metcon Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 10 Handstand Pushups (kipping) Run 400 Meters  Read more

Were going to bike Apex tomorrow! Once again it is weather dependent but meet at the gym at 5:30!!!  Read more

Who said you can’t make snow angels in May….. It just means Dad has to come back with a shop vac and a beer to clean up. – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 3 Minutes, for 24 minutes (8 sets) Hang Snatch + Snatch  – Metcon In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/14 lbs) 12 BurpeesRead more

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal and the Purple Heart. We do this workout every year in remembrance of him. Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time and pull-up station is listed below and will also be on the whiteboard when you arrive tomorrow If you haven’t signed up yet or need to change your heat time or workout option email greg@crossfitgolden.com by tonight!! Logistics: Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example...Read more