CrossFit Kids- 4:30pm Mobility- 5:00pm CrossFit Endurance- 5:30pm (at the track)   Erin W looking STRONG on her Back Squat! Conditioning The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs 30 Wall Ball Shots(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) (Elite & RX = 20/14 lbs; Scaled – 14/10 lbs)Read more

Please remember the new schedule changes this week. This means that Mon, Wed, Fri at 8:00am and Tue-Thu at 7:30pm are now Boot Camp Classes.   Logan looked strong on Bench Press day last week! Strength Back Squat (Take 20 minutes to build to a 2-RM Back Squat) Note heaviest set of 2 reps Strict Pull-Up (Single Set of Max Reps Strict Pull-Up) Do not super-set with Back Squats. After squats are completely done, do one single set of max reps Strict Pull-Ups. Aim for a minimum of 7 reps. Conditioning For max reps: Three minutes of Rowing (for max calories) Rest 60 seconds Three minutes of Burpee Box Jump-Overs (24/20″) Rest 60 seconds Three minutes of Wall Ball Shots (20/14#) Compare to June 28th, 2015Read more

CrossFit- 9:00 and 10:00am i99 Gymnastics Clinic starts at 11:00am (for the beginners).   For the third week of the “Who is that” game, are there any guesses for who owns these pants?   Conditioning In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps (24/20″) 5 Pull-Ups Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Each Arm (40/20#) Station 3- 300 Meter Run w/Med Ball (20/14#) Teammates can only rotate after the running partner returns. Record total rounds and reps per station.Read more

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am   Michael “Thor” Pickens crushing Toes-to-Bar while repping his “Wu-Tang Wednesday” chalk mark!   Reminder that tomorrow (Sunday 8.30.15) i99 Gymnastics will be hosting their Gymnastics Clinic here at the gym. For more information (including times and prices), check their website by clicking below! https://i99fit.com/golden/Read more

Nick is back at CFG after his summer back on the East Coast!   Strength Front Squat (Halting Front Squats 6-8 reps @ 31X1) Rest 2-3 minutes between working sets   Conditioning Against a 10-minute running clock, complete: 1000 Meter Row —- As many rounds and reps as possible of: 40 Wall Ball Shots (20/14#) 30 Double-Unders 20 Ring Dips 1000m Row is a “buy-in”, not meant to be a sprint. Focus should be getting through as many reps of the AMRAP as possible! Modifications: Double-Unders- 60 Single-Unders Dips- Matadors, Box DipsRead more