Mobility- 10:00-10:30am Jess pulling, what her bestie calls “Two DiToros,” for three reps on her deadlift! Strength Four sets Bulgarian Split Squat (6-8 reps each leg @ 30X0) Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Conditioning Five rounds for time of: Dumbbell Complex* (50/35#) x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex = Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 reps  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) Click here to go to the Endurance WOD In cased you haven’t been in yet, CrossFit Golden now has an outdoor pull-up rig with 4 squat racks! Strength Deadlift (3RM) Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Conditioning In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Load with approximately 65-70% of today’s heavy triple from part A. “Chest to Bar” Pull-Ups should be hardest variation of pull-up availabe to athlete. Advanced athletes may perform Muscle-Ups for Rx+Read more

On Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to the poster in the gym, and feel free to ask coaches if you have any questions! La getting low on her Squat Snatches! Strength Four rounds Push Press (3-5 reps) Rest 90 seconds Weighted Supinated Grip Pull-Ups (3-5 reps @ 2110) Rest 90 seconds Conditioning 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10 Ring DipsRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Steve getting LOW on his Squat Snatches! Conditioning In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 100 Dumbbell Ground to Overhead (50/35#) 200 Squats 100 Burpees 1200 Meter Run or Row  Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Congrats to our very own Tim Slater for running the Pikes Peak Marathon again! Here’s his summary of the race below: My overall time was 5:06:08, which is over 9 mins faster than last year.  My ascent was only 1 minute faster, but my descent (which is definitely the hard part) was 8 minutes faster which is an improvement of over :30 secs faster per mile for the whole 13-mile descent.  I got 29th overall and 6th in my age group.  This is the 4th year I’ve done the Pikes Peak Marathon and I’ve taken 32:59 off of my first time three years ago.  I want to keep working to break 5:00:00 in the future.Read more