Join us in welcoming one of our newest members, Daren! He’s already crushing workouts. Strength 3-Position Snatch (Every 3 minutes, for 24 minutes (8 sets)) High Hang/Power, Above the Knee, then Floor Conditioning In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155 lbs) 8 Burpee Box Jump-Overs (24″/20″) Each partner = 1 round, 16 reps per round  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Check out Coach working on his shoulder and core strength during Boot Camp! Strength Five sets Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 60-90 seconds Farmer’s Carry (100 Meters) Rest 60-90 seconds Conditioning Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 Push Presses (95/65 lbs) Rest 4 minutes, and then… Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell Swings (32/24 kg) 15 Push-Ups KBs in no more than 2 sets, FORM on push-ups.  Read more

Mobility- 10:00-10:30am Do you want to improve your mobility/flexibility?! (Trick question, the answer is yes for all of us!) We now have ROMWOD at CrossFit Golden! That means that the TV in the back can be used for all of us to get more #SwoleAndFlexy! If you have any questions, just ask a coach. Conditioning The Three Wise Men Tribute Pt. 1/3 (AMRAP – Rounds and Reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then… The Three Wise Men Tribute Pt. 2/3 (AMRAP – Rounds and Reps) “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Strength Front Squat (Every 3 minutes for 5 sets 3-5 reps @ 30X1) Aim to increase weight each round Conditioning Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Kettlebell Swings (32/24kg) Nothing to track today. Make the focus on moving well through every station!  Read more

Congrats to Nicole and Chris who got married this past weekend! Strength Push Jerk (Take 20 min to build to today’s heavy Push Jerk) Conditioning In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-UpsRead more