Mobility- 10:00-10:30am Martin rocking his single-arm dumbbell snatches! Strength Back Squat (2 sets of 8-10 reps @ 75-80%) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% followed by… Every two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 75-80% Conditioning In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press (155/105 lbs) 6 Box Jump-Overs 9 Kettlebell Swings (32/24 kg) Push Press and KBS should be unbroken 1 Partner = 1 Round 1 Round = 18 reps  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) (Click here to go to the Endurance WOD) Congrats to Lisa for competing in her best Olympic Weightlifting event to date, placing SECOND!! Her Summary: “The Front Range CrossFit Fall Weightlifting Meet. I competed in the masters over 35. I went 5 for 6 and came in 2nd. (Leading up to the event,) I did a 6 week training program, 5 days a week. I had a great time, it was more fun making my lifts. I missed all my snatches in my first meet, but Coach Danny taught me how to lift with someone looking right at me. Oh and I dropped 10 pounds to get into a new weight class.” GREAT JOB, Lisa. We’re so proud of you! Strength Split Jerk (Every two minutes, for 16 minutes (8 sets): 1 rep) Build over the course of the 8...Read more

CrossFit Endurance- 5:30pm (at Bell Middle School Track) When your son helps you get through 400m of walking lunges! Conditioning 3 Mile Tempo (Time) 80% Effort or 80% of your 2 Mile TT Pace *New runners will run/walk; we can all do 3 miles no matter your condition in under an hour!  Read more

The Rooster Crew getting after their accessory work last week! Strength Athlete may choose between Power or Squat Clean. Only choose and work on one. Clean (Build to a heavy single ) Power Clean (Build to a heavy single ) Conditioning Every minute, on the minute, for 15 minutes: Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM Minute 2 – 200 Meter Run Minute 3 – 20 Ring Dips Track weight used for Power Cleans Modify ring dips to number that can be performed in 45 seconds or less Accessory Work Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm Nothing to track here, just move with purposeRead more

 CrossFit- 9:00 & 10:00am Yoga- 5:00pm CrossFit Golden has an awesome Strongman Saturday Class every week. We love working on our functional fitness! Conditioning In teams of 5, with only one teammate allowed per station, complete as many rounds as possible in 30 minutes of: Station 1 – 30/15 Push-Ups Station 2 – 30 Box Jump Overs (24/20″) Station 3 – 30 Goblet Squats (24/16kg) Station 4 – 300 Meter Row Every time athletes switch stations, that is one round. Athletes move from Row to Rest and can use white board to “tally” new round being completed “Hail Mary Rule” applies, no partial rounds!  Read more