CrossFit Kids- CANCELLED CrossFit Endurance- 5:30pm (at track) It makes the coaches happy seeing athletes actively working on strengthening their shoulder before and after class! Strength Power Clean (Every minute, on the minute, for 12 minutes) Power Clean x 1 rep *Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+% Conditioning Three rounds for time of: 10 Dumbbell or Kettlebell Hang Clean & Jerks (55/35#) 50 Double-Unders Dumbbell Hang Cleans should be to a full squat Double-Under modifications will be 100 Single-Unders Accessory Work Three sets of: Single-Arm Dumbbell Row x 8 reps @ 2111 Rest 60 seconds Planks x 45-60 seconds Rest 60 secondsRead more

This past weekend, Sarah and Danny Mazur competed in the Tuff Love Competition in Boulder. It was Sarah’s first-ever CrossFit competition, and out of 56 teams, they finished Third in one of their 4 events. Great job, you two! Strength Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) Weighted Pull-ups (Track heaviest set of 2) Strict Pull-Up (Track largest number of reps in 30-second period) Conditioning 10 Renegade Rows (45/25 lbs) 20 Calorie Row 30 Kettlebell Swings (32/24 kg) 400 Meter Run Renegade Row Hold Plank, Left Row + Right Row = 1KB Swings do not have to be unbroken, but find a heavy weight that can be done with proper formRead more

The Super Bowl is this Sunday (2.7.16), and Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this weekend. CrossFit- 9:00 and 10:00am Yoga- 12:00-1:00pm   A huge congrats from the CFG to three of our members in their rowing competition yesterday. Birddog PRd his 2,000m Row by pulling a 6:43! Mike G. and Scott placed first and second place, respectively, in their 500m categories. Mike pulled a 1:27.4, and Scott pulled a 1:28.3, a new PR! Great job, gentlemen! Conditioning In teams of three, complete five rounds each, for max reps, of: Station A: 100 Meter Farmer’s Carry Station B: Push-Ups Station C: Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry. Time cap: 25 minutesRead more

Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this Sunday. Boot Camp- 8:00 and 9:00am CrossFit Kids- 9:00am Olympic Weightlifting- 10:00am Open Gym- 10:00am-Noon The CrossFit Golden Endurance Crew got after it on Thursday night this week. It was so fun, even Ace had to jump in to row for a bit!Read more

Since the Super Bowl is this Sunday (2.7.16), Yoga will be held at 12:00 Noon INSTEAD OF 5:00pm this weekend. The Noon Class stuck around to cheer on Keaton as he CRUSHED “Death By Wall Balls” on Thursday! #Community Strength Push Press (Five sets of 5 reps @ 11X1) Do not link reps, one second pause at the bottom and at the top of every rep Rest 2 minutes between sets Conditioning Five rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell Press 10 Chest-to-Bar Pull-Ups If strict handstand push-ups or pull-ups are unrealistic, kipping will be allowed. Negatives will not be an option for this workout. Row equivalent = 350mRead more