It’s a big weekend for CrossFit Golden! We have nearly TWENTY athletes competing in this year’s Turkey Challenge CrossFit Competition! Several teams (in the Open, Pro, AND Masters Divisions) and individuals will be throwing down against some of the best athletes in the state. Please CLICK HERE to find out more information on the event, which goes on all weekend long at Unser Racing (7300 Broadway Denver, CO 80221)! We’d love to see you guys there to cheer them on. Kallie will be competing at CrossFit Roots this Saturday at 1pm for a chance to qualify for the USAW Junior Nationals in weightlifting! CLICK HERE for directions to CrossFit Roots to show her your support! Finally, Coach Lucas will be competing in a Brazilian Jui Jitsu and Submission Grappling Tournament at the National Western Stock Complex this weekend! Good luck, athletes!! Sharing is caring, even during mobility work!   Boot Camp- 8:00...Read more

It’s a big weekend for CrossFit Golden! We have nearly TWENTY athletes competing in this year’s Turkey Challenge CrossFit Competition! Several teams (in the Open, Pro, AND Masters Divisions) and individuals will be throwing down against some of the best athletes in the state. Please CLICK HERE to find out more information on the event, which goes on all weekend long at Unser Racing (7300 Broadway Denver, CO 80221)! We’d love to see you guys there to cheer them on. Also, Kallie will be competing at CrossFit Roots this Saturday at 1pm for a chance to qualify for the USAW Junior Nationals in weightlifting! CLICK HERE for directions to CrossFit Roots to show her your support! Good luck, athletes!! When the boss unexpectedly hops in and joins the Noon class! Strength Overhead Squat (Every two min, for 16 min (8 sets of) 3-4 reps) Build in weight over the course of the...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go the Endurance WOD) Kat got a chance to work out outside earlier this week! Strength Shoulder Press (Every 2 min, for 16 min (8 sets) x 2-3 reps) Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ Conditioning Every minute, on the minute, for 21 minutes: Minute 1 – Russian Kettlebell Swings (32/24kg) x 15 reps Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5) Minute 3 – Double-Unders x 40-50 reps Aim to complete Swings UB, Push Press in no more than 2 sets, and Single-Under modification will still be 40-50, no additional reps. Track Push Press Weight  Read more

Mobility- 10:00-10:30am Leanna squatted 325lbs yesterday. Oh, and it was NOT a PR for her! Wow. Strength Clean (Every two minutes, for 20 min (10 sets) of x 1.1) Rest 10 seconds between singles Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees Over the Barbell 15 Chest-to- Bar Pull-Ups  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) If you’ve ever wondered what a 400lb Back Squat looks like, here’s Grant to show you. Congrats on a HUGE PR! Skill Work Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Minutes 1-3; 10-12 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull- Ups) Minutes 4-6; 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Minutes 7-9; 16-18 – Tuck Rock to Tuck Sit x 15 reps Conditioning Three sets, for max reps/calories of: 3 Minutes of Rowing (for Max Calories) 2 Minutes of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 3 minutes  Read more