Matt has been crushing his workouts lately! Nice work, sir! Strength Five sets Front Squat (Sets of 2 reps) Rest 2-3 minutes between sets Conditioning Two sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Kettlebell Swings (24/16 kg) 60 seconds Double-Unders Rest 4 minutesRead more

Don’t forget that there is now YOGA on Sundays at 5pm at CrossFit Golden!   Week 6 of our fun little game… “Who Is That”?! Conditioning In teams of 3, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Kettle Bell Swings (24/16kg) Teams get one erg and one Wall Ball.Teams establish an order and line up behind their erg, maintaining that order for the workout.Athletes may not move to the next station until the athlete in front of them has finished their reps.Read more

Coach Ace looking over the crew, making sure the warm-up is going as planned!   Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead more

Tilly looked strong on her Clean and Jerks this week! Strength Three sets Bench Press (8-10 reps @ 20X1) Rest 60 seconds Kettlebell Swing (20-25 Unbroken Reps) Weight should be as heavy as good form will allow Rest 60 seconds Conditioning For time: Row 500 Meters immediately followed by… Three rounds of: 15 Slam Balls (50/30#) 10 Box Jump-Overs (24/20″) immediately followed by… Run 600 MetersRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) Mike’s form is SOLID on his Split Jerks!   Conditioning Deck of Cards!Read more