CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) James (and Stephanie) were here with us for a short time, but their world “road trip” adventure continues this weekend. Safe travels, you two! Come back and visit us sometime.   Strength Unsupported Seated Strict Press (5 sets of 5-6 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes Conditioning Against a 2-minute running clock, complete: 250 Meter Row Ring Dips x Max Reps Rest 2 minutes between sets and complete four sets Add total dips over all 4 sets  Read more

Mobility- 10:00-10:30am Come to Boot Camp at CrossFit Golden. Sometimes, we do Bicep Curls in workouts! Strength Hang Snatch (6 sets of 2-3 reps ) Every 2 minutes, for 12 minutes (6 sets): (pause in the receiving position for 1-2 seconds) Focus on speed and perfect mechanics, and build in load over the course of the sets. Conditioning Three rounds for time of: 30 Overhead Walking Lunge Steps (45/25 lbs) 15 Pull-Ups 400 Meter Run  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Heidi crushed her Snatch Balance on Monday! Strength Back Squat Every two minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Every two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 73-78% Keep weight the same for both sets Conditioning In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of: 3 Power Cleans (185/135 lbs) 6 Burpee Box Jump-Overs (24″/20″) 1 Round = 1 Person = 9 Reps  Read more

Hands to the sky if you love CrossFit! Strength Snatch Balance (Build to heavy single) Every two minutes, for 12 minutes (6 sets) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24″/20″) 15 vertical Swings (24/16 kg) Accessory Work Every minute, on the minute, for 6 minutes: Minute 1 – 5-6 T-bar Rows @ 5112 Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm Keep tricep parallel to floor and forearm vertical  Read more

 CrossFit- 9:00 & 10:00am Yoga- 5:00pm Heather and Doug working on their “Couple’s Rope Climbs” together!   Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time.  Read more