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8
Jun

CrossFit Golden: Tuesday 6.9.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm

CastRow

Team CastRow getting after it!

 

Strength
Front Rack Lunge (8-10 reps each leg @ 2011)
Alternate legs

Rest 60-90 seconds
Turkish Get Up (2-3 Reps each arm)
Rest 60-90 seconds
Side Plank (30-45 seconds each side)
Rest 60-90 seconds

 

Conditioning
“Tail-Pipe”
In teams of 2, complete 3 rounds each of:
– Partner 1: Rows 250m
– Partner 2: Holds 2 Kettle bells racked beneath your chin while Partner 1 rows.

7
Jun

CrossFit Golden: Monday 6.8.15

StrongERock

Congrats to all of our athletes and friends who turned up for the ERock race on Saturday! And a special Congrats to Lisa and Derek Strong, who WON the Coed ERock event!

 

Strength
Bench Press (Build to today’s heavy 1RM)
Set 1: x 3 reps
Set 2: x 2 reps
Set 3: x 1 rep
Set 4: x 1 rep

Rest 2-3 minutes between sets

 

Conditioning
Four rounds for max reps of:
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Strict Pull-Ups (Modification: Negatives)
60 seconds of Rest

6
Jun

CrossFit Golden: Sunday 6.7.15

DwainDL

A big CFG welcome to another one of our newer members, Dwain!

 

Conditioning
In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:

20 Wall Ball Shots (20/14#)
10 Burpees
300 Meter Run

5
Jun

CrossFit Golden: Saturday 6.6.15

Announcement:

A friendly reminder that CrossFit Kids is CANCELLED for today! Starting next week, CrossFit Kids will Tuesday & Thursday at 4:30pm, and Saturday at 9am.

 

A very big GOOD LUCK to the 50+ CFG Members and friends heading down to the ERock Sunrise to Sunset Bike Race this weekend! We’re excited to see pictures and hear stories of a fun day! Here’s a picture from last year to get you all pumped up for an amazing race experience!

ERock2014

 

Boot Camp: 8am

CrossFit Kids: CANCELLED

Olympic Lifting: 9am

4
Jun

CrossFit Golden: Friday 6.5.15

AnnieBike

Our very own Annie competed in the Dirty Kanza 200 this past weekend. “200 miles of gravel, 17.5 hours. 15th OA, 6th in 40+ age group…only 35 girls finished. Thanks to Crossfit the 3 mile section of mud we had to walk wasn’t too bad!” GREAT JOB, Annie!

 

Strength
Five Sets
Hang Snatch (1.1.1)
Rest 5-7 seconds between singles

Rest 2 minutes

 

Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps