CrossFit Golden will have a Regular schedule on New Year’s Eve! Be safe out there and Happy New Year to everyone! Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Charlie is a machine!Read more

Oh, you loved last Friday’s workout? Well then you’ll REALLY love this week’s! Conditioning CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45# 6 Bar Facing Burpees 3 Thruster, 65# /45# 3 Bar Facing Burpees   If after this workout you’d like a little bit more to do, utilize...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) What’s happening to our bay doors?! 🙂 (They’ll be done on Friday!) Conditioning Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to- Bar Pull-Ups or Strict Pull-Ups 12 Strict Handstand Push-Ups or L-Seated DB Press Ensure modifications allow for at least :45 at the end of each round to recover Track fastest and slowest round times  Read more

CrossFit Endurance- 5:30pm (at CFG) Endurance machine, Rachel, rowing away! Conditioning 3 x (1K, 800m, 400m) (Time) Work:Rest = 1:1 after each effort Track total time, including rest *Will scale number of intervals for new runners  Read more

Mobility- CANCELLED John rocking his Heavy KB Swings! Strength Back Squat (1 Rep Max Test!) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% Conditioning Every 4 minutes, for 20 minutes (5 sets): 25 Wall Ball Shots (20/14 lbs) 50 Double-Unders Track fastest and slowest rounds Rx+: Completing all 5 rounds with 30/20# Wall Ball and all DUs Unbroken  Read more