Boot Camp- 8:00 & 9:00am CrossFit Kids- CANCELLED Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon   Sometimes your coaches wear blue. Together.Read more

Weekend Schedule Saturday, December 24th- CF Kids is CANCELLED, but Regular Schedule otherwise Sunday- December 25th- CLOSED Gary showing PERFECT technique with his Russian KB Swings! Conditioning Part A CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups Part B Every 2 minutes, for 10 minutes (5 sets): 100 Meter Farmer’s Carry (as heavy as possible) Log heaviest weight used, and number of breaks taken  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Good work, Gwen! Gymnastics/Skill Work Every 2 minutes, for 12 minutes: Minutes 1-2; 7-8: Rope Climb x 2 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull- Ups…or better yet, L-Pull- Ups Hanging from Towels) Minutes 3-4; 9-10: L-Sit Hold x 45 seconds accumulated time Minutes 5-6; 11-12: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Conditioning Complete as many rounds and reps as possible in 15 minutes of: Run 600 Meters 15 Strict Pull-Ups (ladies – perform 10 strict) 15 Kettlebell Swings (32/24 kg) Aim to complete KB Swings in no more than 2 sets each round. 600m Run = 500m Row  Read more

Mobility- 10:00-10:30am  Katelyn rocking that overhead lockout! Strength Clean and Jerk (Take 15 minutes to build to today’s heavy single) Listen to your body, only go as heavy as proper form allows. Conditioning Every minute, on the minute, for 15 minutes (15 sets): 3 Ground to Overhead (135/95 lbs) 6 Burpees Over the Barbell If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute. Track weight used, and comment if any rounds are missed.  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Our view at CrossFit Golden last night. 😍 Strength Back Squat (Max Unbroken Reps @ 90%) 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… One set of: Back Squat x Max Unbroken Reps @ 90% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) Conditioning Complete as many rounds and reps as possible in 15 minutes of: 20 Dumbbell Box Step-Overs (20″ box, 50/30 lbs) 20 Push Press (95/65) 40 Double-UndersRead more