After the second Boot Camp Class on Saturday, there was an epic “Kids v/s Adults” game of dodgeball… the kids won by a landslide!! Strength Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps ——————————————————- Strict Handstand Push-Up (Track largest set) Seated Overhead Press w Dumbbells (Track largest set) Conditioning Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Front Rack Alternating Reverse Lunges (115/75 lbs) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps. Barbell will be cleaned from the floor.  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Greg competed in the Aspen Valley X-Terra Triathlon on Saturday. This race included a 1200m swim, 6 mile mountain bike ride, and a 5k trail run. He finished 2nd in his division, and 3rd in the men’s overall. Congrats, Greg!   Conditioning In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Front Squats (155/105 lbs) Front Squats are taken from the ground. Box Jump Overs do NOT require hips opening on the box. Partners alternate to complete full rounds. One partner = 1 round  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 Nate got a PR on his Clean and Jerk on Friday!Read more

This is going to be a fun day! For the Clean and Jerk portion of the day, assume that a Squat Clean and Split Jerk is the preferred lift. For Grace, Power Clean and Push Jerk is preferred! Carly squats in her brand new Nano 6.0’s! Strength Clean and Jerk (Take 20 minutes to build to today’s 1RM) Aim to get 4-5 heavy attempts in this time. Conditioning Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Did you know CrossFit Golden offers Mobility Classes twice per week? Well, we do! Wednesdays from 10:00-10:30am and Thursdays from 5:30-7:00pm. Come on down and get your stretch on!   Conditioning Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-Ups – Track each round time separately. Pace, pace, pace. – Aim to have a minimum of 60 seconds rest between rounds. – If something needs to be modified, cut some volume out of the cardio (starting w 100m from run OR row). Try not to reduce reps of Push-Ups. – Start with small sets and aim to hang out.  Read more