Nic was inspired by his dad during CrossFit on Thursday! Strength Take 10-12 minutes to work on Pistols or Pistol Progressions From squatting to a box to weighted to overhead! Conditioning Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Please join us in welcoming Logan Dillon into the world. We are so happy for you, Shae and Grant!   Strength For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. Track total reps over all three sets. In comments, list breakdown by variation. (Example: 10/9/9) Conditioning Jackie For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups  Read more

Mobility- 10:00-10:30am The team from Golden Barbell Club had a great showing at the Colorado State Championships and Open weightlifting meet last weekend. Katelyn went 5/6 and PRd her clean and jerk. Ben made a 7kg meet PR snatching 95kg. Amanda went 4/6 and PRd her snatch. Kallie went 4/6 and won state in the 63kg junior division, also beating everyone in the 21+ age group. Kathyrn went 3/6, PRd her clean and jerk, qualified for University Nationals, and won state in the 90kg senior division against stiff competition. Both Kallie and Kathryn will represent the team at Universities in April in Gainesville, FL!!   Strength Three sets (12 minutes) of: 30 seconds of Dynamic Push-Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds Conditioning Every 5 minutes, for 25 minutes (5 sets) for times: Run...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Technique work paying off for Mike! Strength Front Squat (Build to today’s heavy 2RM) *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Burpees 10 Box Jump-Overs (24″/20″) Aim to complete Wall Balls in 2-3 sets each round  Read more

When you finally meet the other person in the gym who has the same last name as you! Strength Two sets of: Jerk Footwork Drills x 10 perfect reps Split Jerk (5 sets of 1 rep) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Keep all five sets between 75-90%   Conditioning Complete as many rounds and reps as possible in 8 minutes of: 10 Shoulder to Overhead (135/95 lbs) 50 Double Unders DU Modification: 100 Single-UndersRead more