CrossFit Kids- CANCELLED Boot Camp- 8:00 & 9:00am Olympic Lifting- 10:00am Strongman Saturdays- 11:00am Open Gym- 10:00am-Noon She may be pregnant, but Shae has still got her UN-assisted Ring Dips! Awesome!Read more

In case you were wondering, Kathryn is strong. Strength Front Squat (6 sets of 3 reps) Every two minutes, for 12 minutes Goal is to increase loads used last week. Conditioning Complete as many reps as possible in 6 minutes of: 3 Hang Power Cleans (135/95 lbs) 3 Burpees Over the Barbell 6 Hang Power Cleans 6 Burpees Over the Barbell 9 Hang Power Cleans 9 Burpees Over the Barbell 12 Hang Power Cleans 12 Burpees Over the Barbell … Accessory Work Single Arm Dumbbell Row (3 sets of 10-12 reps each arm @ 2110) Every two minutes, for 6 minutes (3 sets)  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at CFG) James (and Stephanie) were here with us for a short time, but their world “road trip” adventure continues this weekend. Safe travels, you two! Come back and visit us sometime.   Strength Unsupported Seated Strict Press (5 sets of 5-6 reps) Sit on a bench without back support and press the barbell from shoulder to overhead Rest 2-3 minutes Conditioning Against a 2-minute running clock, complete: 250 Meter Row Ring Dips x Max Reps Rest 2 minutes between sets and complete four sets Add total dips over all 4 sets  Read more

CrossFit Endurance- 5:30pm (at CFG) The Endurance Team got watches provided to them by the gym for pacing on run intervals! Conditioning Part A 6 x 400m Run (6 Rounds for time) Rest 2:00 between intervals *Will scale number of intervals for new runners Part B CFE: Don’t Drop the Ball (Time) 100 To-Self Wall Balls (14/10); Every miss or break = 5 Burpees *You may use a wall if you’re not comfortable with tossing the ball to yourself.  Read more

Mobility- 10:00-10:30am Come to Boot Camp at CrossFit Golden. Sometimes, we do Bicep Curls in workouts! Strength Hang Snatch (6 sets of 2-3 reps ) Every 2 minutes, for 12 minutes (6 sets): (pause in the receiving position for 1-2 seconds) Focus on speed and perfect mechanics, and build in load over the course of the sets. Conditioning Three rounds for time of: 30 Overhead Walking Lunge Steps (45/25 lbs) 15 Pull-Ups 400 Meter Run  Read more