Nothing like some Overhead Squats to start off the week! Saturday Group Warm-Up Fun Strength Snatch Balance + 3 Overhead Squats (Every 3 minutes, for 18 minutes (6 sets)) Aim to increase weight every set Conditioning For time: 12 Power Snatches (115/75 lbs) 12 Box Jumps (30″/24″) 9 Power Snatches (115/75 lbs) 9 Box Jumps (30″/24″) 6 Power Snatches (115/75 lbs) 6 Box Jumps (30″/24″) Run 400 Meters In order for athletes to hit Rx’d height on “Box Jumps” 30/24″ must be possible. Otherwise, please stay at 24/20″ heights.  Read more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm Did you know we have a Strongman Saturday class for members at CrossFit Golden? These folks do! Conditioning “Auggie” In teams of two, complete as many rounds and reps as possible in 25 minutes of: 52 Wall Ball Shots (20/14 lbs) 52 Power Cleans (95/65 lbs) 52 Burpees 52 Kettlebell Swings (24/16 kg)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 James practiced Hang a Snatches during Friday’s workout!Read more

Olympic Lifting on Friday! Brandon with a HUGE Deadlift PR this week, and it looked EASY!   Strength Hang Snatch (Every 2 minutes, for 16 minutes 1.1.1) Rest 5-7 seconds between singles Build in load over the course of the eight sets. Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatches (135/95 lbs – hang power snatch is ok too) 14 Toes to Bar Aim to complete snatches in no more than 2 sets every round Modifications for Toes to Bar will be Piked Kip, Hanging Knee Raise, Laying Leg Raise  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) Mobility- 5:30-7:00pm Heidi is moving to Castle Rock. We’re going to miss you, please come back and visit!   Strength Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111) Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 3 – Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement) Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down) Conditioning Against a...Read more