Kathryn is ready to row tomorrow for the CrossFit Golden Endurance Class at 5:30pm at the gym. Are you? Conditioning “5km” Row On the 500m 10 Burpees (500m) 20 Slam Balls (1000m) 30 Push Ups (1500m) 40 Sit Ups (2000m) 50 Squats (2500m) 40 Sit Ups (3000m) 30 Push Ups (3500m) 20 Slam Balls (4000m) 10 Burpees (4500m) Done! (5000m)  Read more

Mobility- 10:00-10:30am Jess pulling, what her bestie calls “Two DiToros,” for three reps on her deadlift! Strength Four sets Bulgarian Split Squat (6-8 reps each leg @ 30X0) Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Conditioning Five rounds for time of: Dumbbell Complex* (50/35#) x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex = Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 reps  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at Bell Middle School Track) Click here to go to the Endurance WOD In cased you haven’t been in yet, CrossFit Golden now has an outdoor pull-up rig with 4 squat racks! Strength Deadlift (3RM) Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Conditioning In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Load with approximately 65-70% of today’s heavy triple from part A. “Chest to Bar” Pull-Ups should be hardest variation of pull-up availabe to athlete. Advanced athletes may perform Muscle-Ups for Rx+Read more

Part of the crew getting after it on a running workout! Conditioning 8 Rounds for Time 10 Clapping Push Ups 10 Star Jumps 200m Run  Read more

On Monday, September 5th, we will be doing our annual Labor Day “Loredo” Hero Workout and BBQ. This year will be a little more special as we are using this event to raise money for two of CFG’s oldest members, Adam & Shelby Smith. Please refer to the poster in the gym, and feel free to ask coaches if you have any questions! La getting low on her Squat Snatches! Strength Four rounds Push Press (3-5 reps) Rest 90 seconds Weighted Supinated Grip Pull-Ups (3-5 reps @ 2110) Rest 90 seconds Conditioning 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10 Ring DipsRead more