CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Another baby was born into the CFG Family in the last few days. CONGRATS to Beth and Colin on the birth of Reed! Mama and baby are healthy and happy!   Conditioning A- Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then… B- Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then… C- Complete as many rounds and reps as possible in 4 Minutes of: 5 Burpees 5 Thrusters (95/65 lbs) Thrusters need to be unbroken every round. Rest exactly 4 minutes, and then… D- Complete as many rounds and reps as possible in 4 Minutes of: 30 Double-Unders 10 Toes to Bar Modifications: Jump Rope- 60 SUs  Read more

Brad working on that core strength! Strength Three sets Deadlift (6-8 reps @ 2011) Touch-and-Go, control last rep to ground Rest 90 seconds Dips (20-25 reps) Rest 90 seconds Conditioning Three rounds with partner of: 500 Meter Row 15 Hand-Release Push-ups 25 Kettlebell Swings (32/24 kg) ————————————————- P1- Rows 500m P2- 15 Hand-Release Push-ups + 25 KB Swings Partners rotate when both are done. Each partner will complete both stations three times.Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm CONGRATS to Christie and Max who got married this weekend in Steamboat, CO!! The CFG Ragnar and Femme Royale teams also did an amazing job at their competitions/races! Conditioning In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings (24/16kg) 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs (24/20”) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest 60 seconds of Anchored Sit-Ups 60 seconds of Rest  Read more

The only running Greg did this weekend was to the hospital for the birth of his son Cole! Good luck to all the Ragnar runners and Femme Royal competitors this weekend!   REMINDER the following classes will be CANCELLED Saturday 8/13/16: CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am The classes BELOW are still on: Boot Camp- 8:00 & 9:00am Open Gym- 10:00am-Noon Fun Events going on this weekend! 1- Starting Friday Night (8.12.16), CrossFit Golden team has 12 athletes competing in the Ragnar Colorado! Run well, everyone. More info on the race can be found by clicking here. 2- Saturday (8.13.16) we have several teams of ladies competing in the Femme Royale CrossFit Competition at CrossFit Verve (3545 Larimer Street, Denver, CO). Click here for more information, and head over to cheer them on if you have can!Read more

REMINDER the following classes will be CANCELLED Saturday 8/13/16: CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am The classes BELOW are still on: Boot Camp- 8:00 & 9:00am Open Gym- 10:00am-Noon Also, GOOD LUCK to all of our athletes competing in various events this weekend! More information to follow tomorrow! When your parents are working out at CrossFit Golden, you can just sit back and read in the kids room!   Strength Three sets Bench Press (6-8 reps @ 20X0) Rest 15-20 seconds Dynamic Push-Up (10-12 reps @ 10X0) Find a variation where reps can be completed without much rest between them Rest 2-3 minutes Conditioning Against a 4-minute running clock, perform the following: Row 500 Meters 20 Wall Ball Shots (20/14”) Pull-Ups x Max Reps Rest 4 minutes between sets, and complete a total of four sets Aim for unbroken Wall Balls Track total Pull-Up reps!  Read more