CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Nicole looked SO strong during her first ever CrossFit Competition this past weekend! Strength Hang Snatch + Snatch (Every three minutes, for 24 minutes (8 sets)) If form allows, aim to not let go of the bar between reps. Otherwise, let go and reset after Hang Snatch. Both reps should be done to a full squat. Conditioning In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/14 lbs) 12 Burpees Partner 1 does 12 WB then 12 Burpees, while Partner 2 rests. Then Partner 2 does 12 WB and 12 Burpees while Partner 1 rests. At that point, this team is at 2 rounds… continue alternating for 12 minutes. Also, if you think you’re ready to go a little heavier, check out our new Wall Ball Weights!...Read more

A HUGE Congrats to the 7 athletes from CFG who competed in their first ever CrossFit Competition on Sunday. Not only did everyone crush it, but Liz and D.J. each got THIRD PLACE in their divisions!   Keep your eyes peeled to our website and Facebook Page this week for more pictures from the event! Conditioning 1000 Meter Row 20 Ground to Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (135/95 lbs) 1000 Meter RowRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm On SUNDAY (tomorrow, 7.10.16) CrossFit Golden has several athletes competing in the Front Range CrossFit Rookie Competition! That means they’re first-time competitors in this sport of ours. If you would like, please come down and check out the event and cheer on your friends. We’ll have a pretty large group of supporters out there in their CFG gear! Event Times are 10:00am, Noon, and 2:00pm. More information for the competition can be found BY CLICKING HERE! Look at Matt dominating his Heavy Farmer’s Carries during our Saturday Strongman Class! Conditioning In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots (20/14#) 400 Meter Overhead Carry (45/25 lb plate) 200 Push-Ups 400 Meter Overhead Carry (45/25 lb plate) During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be...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   On SUNDAY (7.10.16) CrossFit Golden has a bunch of people competing in the Front Range CrossFit Rookie Competition! That means they’re first-time competitors in this sport of ours. If you would like, please come down and check out the event and cheer on your friends. We’ll have a pretty large group of supporters out there in their CFG gear! Event Times are 10:00am, Noon, and 2:00pm. More information for the competition can be found BY CLICKING HERE! Janet Front Squats… a lot of weight!Read more

When your fiancé is also your lifting partner!   Conditioning 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run Clean and Jerks should reflect “medium” weight for each athlete. Given the volume of reps, pull-up variation should allow for at LEAST 5 reps per set.  Read more