CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) What’s happening to our bay doors?! 🙂 (They’ll be done on Friday!) Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to- Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Ensure modifications allow for at least :45 at the end of each round to recover Track fastest and slowest round times  Read more

Mobility- CANCELLED John rocking his Heavy KB Swings! Strength Back Squat (1 Rep Max Test!) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% Conditioning Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs) 50 Double-Unders Track fastest and slowest rounds Rx+: Completing all 5 rounds with 30/20# Wall Ball and all DUs Unbroken  Read more

 CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Austin is good at gymnastics. (Pretty sure this goes without saying… but, don’t try this at home, folks!)   Conditioning Part A Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds Muscle-Up Modification: Option 1- Alternating rounds of pull-up/ring row and dip (One will be done twice, one will be done three times) Option 2- Low Ring Muscle-Up Transition Drills (no rep count necessary)If push-ups are a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-upNote modifications used for Muscle-Ups in comments Part 2 Row 50 Calories 50 Kettlebell Swings (32/24 kg) Run 800 Meters Aim for no less than 7...Read more

Danyelle is a Deadlift machine! 💪🏼 Strength Overhead Squat (Five sets of 3 reps) Build over the course of the 5 sets to today’s heavy triple. Rest 2 minutes between sets Conditioning Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Snatches (135/95 lbs) 6 Overhead Squats (135/95 lbs) 9 Burpees Over the Barbell 12 Pull-UpsRead more

CrossFit Golden will be CLOSED on Sunday, December 25th. Your coaches wish you and your family a very Merry Christmas and Happy Holidays! We’ll see you on Monday the 26th, with a regular class schedule!Read more