Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon   “Ok mom, hold on. You’re trying to find 85% of your 1-rep max? That would be, give me a second….”Read more

Black Friday Schedule* Friday, November 25th – 12:00, 3:30, 4:30, 5:30 Classes Only *By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option. It’s time to swag up for our first Deadlift day in a while! Strength Deadlift (Build to heavy set of 4 reps) *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps Rest 2 minutes Build load every set. Conditioning Complete rounds of 30, 20 and 10 reps for time of: Kettlebell Swings (32/24kg) Shoulder to Overhead (115/75 lbs) Pull-UpsRead more

Happy Thanksgiving  Thursday, November 24th CrossFit Golden will be Closed All Day Eat ALLLLLLL the food, and have a great time celebrating things that you are grateful for in life. We, here at CFG, are thankful for ALL of you!! Thank you for making our family so special!Read more

CrossFit Endurance- Optional Thanksgiving workout to be done on your own If you feel like getting outside today, head out on a nice 30-minute run! HAPPY THANKSGIVING to the CFG Endurance Crew! Conditioning “Turkey Trot” 30 Minute Tempo Run Run at 80% of your ideal 10K race pace *Will scale time for new runners  Read more

Remember, Thursday (11.24.16) is Thanksgiving, and CFG will be CLOSED all day! We will re-open Friday for the NOON class. The morning classes on Friday are cancelled as well. Mobility- 10:00-10:30am Lakota getting STRONG during her Seated Dumbbell Press! Strength Three rounds For “Max Rep” sets, track largest single set for each movement Weighted Strict Pull-Ups Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups (Max reps w same weight) Rest 30 seconds Strict Pull-Up (Max reps) Rest 30 seconds Strict Supinated Grip Pull-Ups (Max reps) Rest 3 minutes Conditioning Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible: Row 500 Meters Run 400 Meters 30 Push-Ups Track fastest and slowest rounds If not able to complete volume in 8 minutes, modify row and run distances. Aim for 30 push-ups each round.Read more