All athletes who are officially registered on the CrossFit Games website, please remember to submit/post your own score on the Games Website ASAP. They will be validated by CrossFit Golden by 3:00pm Monday afternoon. Skill Work Two sets of: Jerk Footwork Drills x 10 perfect reps Light weight can be used here First Set- 3 second pause at dip (ensure torso stays vertical) Second Set- 3 second pause at split (ensure footwork is solid, vertical-ish shin, back knee bent) Strength Split Jerk (1 Rep every two minutes, for 10 minutes (5 sets)) Keep all five sets between 70-90% Conditioning Complete as many rounds and reps as possible in 8 minutes of: 10 Shoulder to Overhead (135/95 lbs) 50 Double Unders -Aim to complete Shoulder to Overhead in no more than 2 sets each round -Double-Under Modification- 100 Single-UndersRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Matt crushed his 16.1 workout on Friday! Conditioning Workout of the Day In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box Jump Overs (24/20″) Station 4 – 30 Goblet Squats (24/16kg) If team completes “Full Rounds”, simply leave the “Reps” portion of the score blank.Read more

Boot Camp- 8:00 and 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-Noon CrossFit Games Open Throwdown!- 11:00am Athletes who plan on coming in to complete workout 16.1 can start warming up at 10:00am during Open Gym. The first heat of the workout will begin at 11:00am. Please feel free to bring your own judge if you plan to compete. Remember, members of CFG, family, and friends, are all welcome to come watch and cheer for their friends! Coach Kayla got our afternoon classes ready to hit 16.1! Running two heats worked perfectly in our space. Great job today, everyone!Read more

CrossFit Golden, the Open is here! We’ve listed the “Rx’d” and “Scaled” versions of the workout in WODify. If an athlete requires another version of the workout (Masters, for example), we’ll have all of the variations and weights listed and visible in the gym! Please remember: Athletes who come in on Friday to do the workout, PLEASE log your score in WODify! In workouts where ANY PART of the workout is scaled, please log scores in the SCALED version on the computer. If an athlete would like to complete the “Rx’d” version of the workout but scale weight (if someone wants to do Overhead Lunges, but can’t quite hit those weights, or can’t quite do chest-to-bar, but would like to do regular/banded pull-ups), that’s fine! Still log the score under the scaled option, however. This will be the gym workout for every class (but Boot Camp) tomorrow, but if athletes are looking for another time to complete...Read more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm CrossFit Endurance- 5:30pm (at CFG) Guys, guess who’s back with us at CrossFit Golden?!?! Strength Bulgarian Split Squat (8 reps each leg @ 3011) Rest 45 seconds between legs, 45 before moving on Strict Pull-Up (5 reps @ 21X0) Rest 45 seconds Conditioning For time: 75 Double Unders 50 Wall Ball Shots (20/14 lbs) 25 Burpees 50 Wall Balls (20/14 lbs) 75 Double Unders DU Modification- 150 Single-Unders per 75 Double-Unders Aim to complete 50 Wall Balls in no more than 3 sets each timeRead more