Mobility- 10:00-10:30am Do you want to improve your mobility/flexibility?! (Trick question, the answer is yes for all of us!) We now have ROMWOD at CrossFit Golden! That means that the TV in the back can be used for all of us to get more #SwoleAndFlexy! If you have any questions, just ask a coach. Conditioning The Three Wise Men Tribute Pt. 1/3 (AMRAP – Rounds and Reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then… The Three Wise Men Tribute Pt. 2/3 (AMRAP – Rounds and Reps) “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and...Read more

“The track” for CrossFit Golden’s Tuesday night classes is located at: Bell Middle School 1001 Ulysses St., Golden, CO Brandon gets to enjoy our beautiful Colorado landscape on one of his Endurance Runs! “The 4’s” 4 Hill Repeats; Rest 2 minutes between runs Then 4x400m Runs; Rest 2 minutes between runs Then 4 Hills Repeats; Rest 2 minutes between runs  Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Strength Front Squat (Every 3 minutes for 5 sets 3-5 reps @ 30X1) Aim to increase weight each round Conditioning Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Kettlebell Swings (32/24kg) Nothing to track today. Make the focus on moving well through every station!  Read more

Congrats to Nicole and Chris who got married this past weekend! Strength Push Jerk (Take 20 min to build to today’s heavy Push Jerk) Conditioning In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-UpsRead more

CrossFit- 9:00 & 10:00am Yoga- 5:00pm This is probably one of the best pictures we’ve ever featured on our website! Conditioning In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 In-Place Alternating Reverse Goblet Lunges (5/leg) (24/16kg) 10 Burpees Each team will get three stations – one work, and two rest. Rotation Order: Teammate A- Couplet Teammate B- Plank Hold Teammate C- Hang from Rig Rotate from A-B-C-A-etc, 60 reps per team, per ROUND.Read more