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

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