CrossFit Endurance- 5:30pm (at CFG) The Endurance Crew has been getting larger as the weather gets nicer! Isn’t it fun running with your friends?!   Conditioning Part A 3 x 1000m Run (3 Rounds for time) Rest 3:00 between intervals *Record interval times in notes Part B CFE: Abs and Glutes (Time) Complete 100 Sit-Ups and 100 Supermen, alternating sets of 10 each. Pause for 2 seconds on each Superman, keeps arms and legs straight Part C 1min Forward Fold Hold w/ Arms Hanging over Back of Head Then… 3 Rounds: Forward Fold + Step Back Samson Left + Step Up + Forward Fold + Step Back to Samson Right + Step Up  Read more

Mobility- 10:00-10:30am The team from Golden Barbell Club had a great showing at the Colorado State Championships and Open weightlifting meet last weekend. Katelyn went 5/6 and PRd her clean and jerk. Ben made a 7kg meet PR snatching 95kg. Amanda went 4/6 and PRd her snatch. Kallie went 4/6 and won state in the 63kg junior division, also beating everyone in the 21+ age group. Kathyrn went 3/6, PRd her clean and jerk, qualified for University Nationals, and won state in the 90kg senior division against stiff competition. Both Kallie and Kathryn will represent the team at Universities in April in Gainesville, FL!!   Strength Three sets (12 minutes) of: 30 seconds of Dynamic Push-Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds Conditioning Every 5 minutes, for 25 minutes (5 sets) for times: Run...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) Technique work paying off for Mike! Strength Front Squat (Build to today’s heavy 2RM) *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Burpees 10 Box Jump-Overs (24″/20″) Aim to complete Wall Balls in 2-3 sets each round  Read more

CrossFit Endurance- 5:30pm (at CFG) Heather working on those self-throwing Wall Balls during one of the Endurance WODs! Conditioning Part A 8 x 200m (Time) Rest  :90s between intervals *Will scale number of intervals for new runners Track total time, including rest Part B CFE: Farmers & Climbers & Rockers (AMRAP – Rounds and Reps) 15min AMRAP: 100m Farmers Carry (55/35) + 20 Mountain Climbers + 15 KBS (55/35) + 10 Hollow Rocks *Farmers carry’s are heavy, may require 1-2 rests per 100m.  Other movements, aim to go unbroken.Read more

When you finally meet the other person in the gym who has the same last name as you! Strength Two sets of: Jerk Footwork Drills x 10 perfect reps Split Jerk (5 sets of 1 rep) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Keep all five sets between 75-90%   Conditioning Complete as many rounds and reps as possible in 8 minutes of: 10 Shoulder to Overhead (135/95 lbs) 50 Double Unders DU Modification: 100 Single-UndersRead more