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3
Jun

CrossFit Golden: Thursday 6.4.15

Mobility- 5-7:00pm

CrossFit Endurance- 5:30pm

i99- 7pm for Advanced, 8pm for Beginner (sign up here)

 

BirddogWesDL

Some big weights were lifted at CFG yesterday. Here are just two of them! Birddog lifted 465lbs for a big PR (445lbs in picture) and Wes hit 455lbs for another PR. Great work to all the guys and girls who hit big numbers! Another two big personal bests… Fran hit 290lbs, and Casey PR’d at 285lbs. GREAT work, ladies!

 

Conditioning

Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps
Rest 2 minutes between sets

2
Jun

CrossFit Golden: Wednesday 6.3.15

Dr. Dorian will be in tonight from 4:45-7pm.

JohnWelcome

A big welcome to John, one of our newest members!

 

Strength
Deadlift (Build to today’s heavy 1RM)
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps

Rest 2-3 minutes between sets

 

Conditioning
Three rounds for time of:
Box Jumps (24/24″) x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

Modifications for HSPU:
5 Negatives
10 Seated Dumbbell Press

1
Jun

CrossFit Golden: Tuesday 6.2.15

Reminders:

  • There is NO CF Kids this week!
  • Mobility from 5-7pm
  • Endurance will be at 5:30pm

ErynFS

Eryn looking strong during the front squats on Monday!

 

Strength
Six sets
Shoulder Press (2 reps @ 20X1)
Rest 2-3 minutes

 

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

Modifications for Double-unders is 90 single-unders

31
May

CrossFit Golden: Monday 6.1.15

Announcement:

There will be NO CF Kids this week. Starting the week of June 8th we will have CrossFit Kids, Tuesday & Thursday at 4:30pm, and Saturday at 9am. Please spread the word to your friends!

Hailee

Hailee is back with us at CFG! Good to have you back, Ms. Beck!

 

Strength
Three rounds
Power Clean (1.1.1.1 Rest 10 seconds between singles)
Rest 30 seconds
Ring Dip (Max Reps)
Modifications:
Matador Dips
Box Dips

Rest 2 minutes

 

Conditioning
Three sets of:
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)

1 Round = 1 full cycle of 1 + 2 + 3 Front Squats, then repeat cycle.

Athlete should pick up where they left off at start of next round.

Please note weight used in comments section.

30
May

CrossFit Golden: Sunday 5.31.15

JuliaHS

Congrats to Julia on graduating! We’re so proud of you!

 

Conditioning
In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs (24/20″)
Burpee Pull-Ups

Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Burpee Pull-Up Modification to be done in sets of 5. Athlete will perform 5 burpees, then 5 of the pull-up variations (either banded or ring rows).

5 burpees + 5 ring rows = 5 reps of “burpee pull-up”