Mobility- 10:00-10:30am Nice work on those KB Swings, Caitlin! Strength Four sets Back Squat (6-8 reps @ 30X1) Challenge yourself, if you achieve 8 reps, you must increase the weight Rest 90 seconds Wall Slide (5 reps @ 3030) Rest 90 seconds Conditioning Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs (50/35#) 30 Double-Unders Weights for reverse lunges should be held at sides like Farmer’s Carry. 20 Lunges = 10 each leg Double-Under modification = 90 Single-Unders or :30 of DU Work List in comments which variation was selected  Read more

ANNOUNCEMENT for CrossFit Endurance Tuesday (7.26.16) we are MOVING! Heading to Bell Middle School on Tuesdays now to get our speed on at a real track! Address: 1001 Ulysses St, Golden, CO 80401Once you park in the front lot of the middle school, you must walk down to the track.  We will meet at the TRACK, not the parking lot.  Please pass the word to your Endurance Friends. CrossFit Kids- 4:30pm CrossFit Endurance- 5:30pm (at NEW LOCATION LISTED ABOVE) Todd working on his Cleans on Monday’s workout! Strength Push Press (Build to today’s 1-RM Push Press.) Every 3 minutes, for 18 minutes (6 sets): *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep Conditioning Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups Run 300 Meters Modifications- Kipping HSPU, Seated DB Press (weight should require 2 sets to get through)  Read more

CrossFit Golden had a group of athletes hike Mt. Elbert (one of the Colorado 14,000 foot peaks) on Sunday. Thanks to Master Guide Jason Isherwood for leading a very fun and successful climb! Here are some of the folks who went! Strength Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single) Conditioning Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (32/24 kg) Rest 3 minutes Each round should be completed at a very fast pace. Aim to go as unbroken as possible, while keeping form safe. Keep times for each round scored separately on a personal white board, aim not to crash and burn.  Read more

All members that signed up for the 14er should be at the gym at 4:00am-4:15am, we will be leaving at 4:30am, sharp! Please don’t forget to bring all of your important items sent in the email this week! CrossFit- 9:00 & 10:00am Yoga- 5:00pm Has anyone ever felt like the words on Robert’s shirt during a workout?! ConditioningIn teams of three, complete five sets for max reps/calories of:60 seconds of Rowing (for calories)60 seconds of Dumbbell Man-Makers (50/35#) – (Push-Up, Row, Row, Power Clean, Push Press)60 seconds of Barbell Thrusters (75/55#)Rest 60 seconds Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).Read more

Boot Camp- 8:00 & 9:00am CrossFit Kids- 9:00am Olympic Lifting- 10:00am Strongman Saturday- 11:00am Open Gym- 10:00am-Noon Laura and Cameron came back today to see us! Cam is already using the Blue Kettlebell! (While his mom was warming up before class)Read more