REMINDER-  Starting Tuesday 11.22.16, CrossFit Endurance will be held at CFG on Tuesday AND Thursday nights! CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Coach Lucas ALSO took a Podium spot this weekend at his Jui Jitsu Tournament! Great job, Coach! Strength Back Squat (Max reps at 80%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by…One set of: Back Squat x Max Unbroken Reps @ 80% Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over Conditioning 9 Thrusters (175/115 lbs) 18 Toes to Bar 7 Thrusters 14...Read more

CrossFit Endurance- 5:30pm (at CFG) Coach Emily reeling people in during her sprints at the Turkey Challenge Competition this past weekend!   Conditioning Part A 12 x 200m Run (Time) Rest :60 between intervals *Will scale number of intervals for new runners Track average interval time for one Part B Max Plank Hold + 60 Hollow Rocks + Max Plank Hold Any variation of Plank Hold is allowed Part C 3 Rounds: 20 Cobras +  1min Pigeon Stretch each side + 10 Mountain Climber Strech into Downward Facing Dog  Read more

What a GREAT weekend for CFG athletes! Here is a group shot from the Turkey Challenge athletes (minus the Masters athletes) and part of our cheering section! Thank you SO MUCH to everyone who spent part of their weekend cheering them on, and GREAT JOB to all of the competitors! Strength Shoulder Press (Build to today’s heavy 1RM) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Strict Handstand Push-Ups 7 Ring Dips 7 Burpees Aim to keep moving through this workout. Even if it’s quick, short sets.  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Congrats to Kallie who won her Weight Class, qualified for University Nationals, Junior Nationals, AND placed 2nd overall at her weightlifting meet today! Every athlete at the Turkey Challenge (minus the Masters team who crushed it this weekend, and completed their weekend) will compete again tomorrow. Feel free to head over and cheer them on if you’d like! Information can be found by clicking here! Conditioning In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Row 2000 Meters 50 Power Cleans (155/105 lbs) 75 Pull-Ups 100 Burpee Box Jump-Overs (24/20″) 75 Pull-Ups 50 Power Cleans Row 2000 Meters  Read more

It’s a big weekend for CrossFit Golden! We have nearly TWENTY athletes competing in this year’s Turkey Challenge CrossFit Competition! Several teams (in the Open, Pro, AND Masters Divisions) and individuals will be throwing down against some of the best athletes in the state. Please CLICK HERE to find out more information on the event, which goes on all weekend long at Unser Racing (7300 Broadway Denver, CO 80221)! We’d love to see you guys there to cheer them on. Kallie will be competing at CrossFit Roots this Saturday at 1pm for a chance to qualify for the USAW Junior Nationals in weightlifting! CLICK HERE for directions to CrossFit Roots to show her your support! Finally, Coach Lucas will be competing in a Brazilian Jui Jitsu and Submission Grappling Tournament at the National Western Stock Complex this weekend! Good luck, athletes!! Sharing is caring, even during mobility work!   Boot Camp- 8:00...Read more