Mobility- 10:00-10:30am Jim working on that core strength! Strength Front Squat (Build to heavy set of 5 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning Run 800 Meters 30 Pull-Ups 30 Front Squats (175/115 lbs) 30 Pull-Ups Run 800 Meters Aim for no less than 5-7 reps per set of Front Squats  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) (Click here to go to the Endurance WOD) The new and improved back of CrossFit Golden is complete! Three bay doors with glass windows, another rig, and more space for Wall Balls and Handstand Push-Ups! Strength Push Press (Five sets of 3 reps) Rest as needed Build to today’s heaviest triple. Conditioning Complete as many rounds and reps as possible in 9 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Presses (135/95 lbs) 9 Ring Dips  Read more

Remembering the days when we had an outdoor rig! Conditioning Part A 10 x :60s ON / :60 OFF (Distance) Max effort while maintaining your technique Note a “Max Effort” may be a walk or jog, not a sprint for some athletes. Part B CFE: Jump-Sit-Push-Walk (AMRAP – Rounds and Reps) 10min AMRAP: 12 Jump Squats + 9 Sit Ups + 6 Push Ups + 3 Wall Walks  Read more

Here’s to another fun year of training and friends at CFG! Strength High Hang Clean + Hang Clean (Every two minutes, for 20 Minutes (10 sets)) Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today. Conditioning Row 1000 Meters 20 Hang Power Cleans (185/125 lbs) 100 Double-Unders Aim to complete Hang Power Cleans in no more than 4 sets  Read more

HAPPY NEW YEAR, CrossFit Golden! CrossFit- 9:00 & 10:00am Yoga- CANCELLED   Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. A round ends every time the 20th Box Jump is completed.Read more