Mobility- 10:00-10:30am Jess keeping that back flat while she did her dumbbell rows!   Strength 4-Stop Halting Clean Deadlift + Hang Clean (Every 90 seconds, for 12 minutes (8 sets)) Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean Each round (the four pause positions + hang clean) will be scored as “2 reps” (deadlift + clean). Try to add weight each round as technique allows. Aim to complete Hang Cleans as squat cleans Conditioning Complete as many rounds and reps as possible in 10 minutes of: 1 Power Clean (205/135 lbs) 1 Front Squat (205/135 lbs) 1 Shoulder to Overhead (205/135 lbs) 2 Power Cleans 2 Front Squats 2 Shoulder to Overhead 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead …and so on. Scoring will be done...Read more

CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at track) Welcome to CFG, Kirstin. Great squat form, too! Strength Single-Arm Kettlebell or Dumbbell Bench Press (4 sets of 8 reps each @ 2012) Keep back flat on bench Rest two minutes between sets Conditioning Three sets of: 60 seconds of Max Reps Strict Supinated-Grip Pull-Ups Rest 60 seconds 60 seconds of Hollow Hold or Rocks Rest 60 seconds 60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold Rest 60 seconds Track number of pull-ups over the three rounds. Challenge yourself with your pull-up variation. For the other two movements, think about keeping that core as tight as possible, and your body as long as possible.Read more

CrossFit Golden Family, The CrossFit Games Open starts this week, and we wrote a post to explain to everyone how the Open is going to be run this year at CFG. Please CLICK HERE to read, and let the coaches know if you have any questions. (Post can also be found by going to the Knowledge page of crossfitgolden.com) The gist of it, though, is that we will do the Open Workout for the week every Friday as the gym WOD, and that any athlete who comes in that day will have their scores counted towards their team. There is no minimum number of athletes required, and members of CFG don’t have to do anything different than usual! Welcome Julia, another new member of the CFG family! Strength Back Squat (Build to heavy set of 6 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3...Read more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm Best buddies just hanging out before class! Conditioning In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time. Break up reps however teams see fit. Partners do not have to use same weight.Read more

Who else had fun riding the Assault Bikes on Thursday?!   Boot Camp- 8:00 and 9:00am Olympic Lifting- 10:00am Open Gym- 10:00am-NoonRead more