Happy Thanksgiving  Thursday, November 24th CrossFit Golden will be Closed All Day Eat ALLLLLLL the food, and have a great time celebrating things that you are grateful for in life. We, here at CFG, are thankful for ALL of you!! Thank you for making our family so special!Read more

Remember, Thursday (11.24.16) is Thanksgiving, and CFG will be CLOSED all day! We will re-open Friday for the NOON class. The morning classes on Friday are cancelled as well. Mobility- 10:00-10:30am Lakota getting STRONG during her Seated Dumbbell Press! Strength Three rounds For “Max Rep” sets, track largest single set for each movement Weighted Strict Pull-Ups Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups (Max reps w same weight) Rest 30 seconds Strict Pull-Up (Max reps) Rest 30 seconds Strict Supinated Grip Pull-Ups (Max reps) Rest 3 minutes Conditioning Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible: Row 500 Meters Run 400 Meters 30 Push-Ups Track fastest and slowest rounds If not able to complete volume in 8 minutes, modify row and run distances. Aim for 30 push-ups each round.Read more

REMINDER-  Starting Tuesday 11.22.16, CrossFit Endurance will be held at CFG on Tuesday AND Thursday nights! CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Coach Lucas ALSO took a Podium spot this weekend at his Jui Jitsu Tournament! Great job, Coach! Strength Back Squat (Max reps at 80%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by…One set of: Back Squat x Max Unbroken Reps @ 80% 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 9 Thrusters (175/115 lbs) 18 Toes to Bar 7 Thrusters 14...Read more

What a GREAT weekend for CFG athletes! Here is a group shot from the Turkey Challenge athletes (minus the Masters athletes) and part of our cheering section! Thank you SO MUCH to everyone who spent part of their weekend cheering them on, and GREAT JOB to all of the competitors! Strength Shoulder Press (Build to today’s heavy 1RM) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Strict Handstand Push-Ups 7 Ring Dips 7 Burpees Aim to keep moving through this workout. Even if it’s quick, short sets.  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Congrats to Kallie who won her Weight Class, qualified for University Nationals, Junior Nationals, AND placed 2nd overall at her weightlifting meet today! Every athlete at the Turkey Challenge (minus the Masters team who crushed it this weekend, and completed their weekend) will compete again tomorrow. Feel free to head over and cheer them on if you’d like! Information can be found by clicking here! Conditioning In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Row 2000 Meters 50 Power Cleans (155/105 lbs) 75 Pull-Ups 100 Burpee Box Jump-Overs (24/20″) 75 Pull-Ups 50 Power Cleans Row 2000 Meters  Read more