CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at Track)   Mike G. starting off the year with his perfect Overhead Squats!   Conditioning Workout A. Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds Modifications: Muscle-Ups- 3 Pull-Ups/Ring Rows, then 3 Dips = 1 Rep Toes to Bar- Pike Kip at Waist, Hanging Knee Raises, Laying Leg Raises Workout B. For time: Row 50 Calories 50 Kettlebell Swings (32/24 kg) Run 800 Meters If class has more than 15 athletes, have half begin on the Row, and half on the Run. Aim to complete the KB Swings in no more than 3-4 sets.Read more

Sarah is back at CFG! Strength Five sets Overhead Squat (Build to today’s heavy 3RM) Five sets of: Overhead Squat x 3 reps Rest as needed Build over the course of the five sets to today’s heavy triple Conditioning Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Snatches (135/95 lbs) 6 Overhead Squats (135/95 lbs) 9 Burpees Over the Barbell 12 Pull-Ups Aim to complete the Hang Power Snatches and Overhead Squats in no more than 2 sets each round.Read more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Katelyn had some fun on the climbing ropes during our skill day last week! Conditioning Workout A. In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) Track overall team time for all three partners to complete 3 rounds each, track weight used in comments section Followed immediately by… Workout B. In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (135/95 lbs) Track overall team time for all three partners to complete 3 rounds each, track weight used in comments sectionRead more

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am   Some of our members rocking their yellow CFG shirts!Read more

CrossFit Golden will be CLOSED today! Happy New Year to everyone!   (Regular Class Schedule will resume on Saturday, 1.2.16)Read more