Guys, Boots is back! Make sure you welcome him back if you see him around! Conditioning 8 rounds, only tracking 2 of them Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Track Fastest AND Slowest round, aim to hold consistent times. Cleans can be singles, but rest should be short. Shoulder to Overhead should be completed in no more than 2-3 sets.Read more

CrossFit Kids- 4:30pm Mobility- 5:30-7:00pm (30 minute later start) CrossFit Endurance- 5:30pm (at CFG) Leslie w the strong lockout overhead!   Conditioning Workout A. “Gymnastics Challenge” (AMRAP – Reps) Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (24/16 kg) Rest 60 seconds 2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold (you only get one attempt to hold for as long as possible) Score will be the following: Reps of Muscle-Ups + Reps of Pistols (L = 1, R = 2) + Reps of HSPU + Reps of Pull-Ups + Seconds of L-Sit Hold (10 seconds = 10 reps)Modifications: Muscle-Ups- 3 PUs/Rows + 3 Dips = 1 Pistols- Rig for support,...Read more

Mobility will now be on Wednesdays from 10:00am to 10:30am! Chamai had that strong overhead lockout during Tuesday’s Strength session! Strength Front Squat (Track heavy set of 5 reps) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ as heavy as possible Rest 2 minutes between sets. Conditioning For time: Run 800 Meters 30 Pull-Ups 30 Front Squats (165/110 lbs – take weight from the floor) 30 Pull-Ups Run 800 Meters Front Squats should be completed in no more than 3-4 setsRead more

CrossFit Kids- 4:30pm Mobility- NO MORE MOBILITY on Tuesday nights! (New Schedule will be Wednesday from 10-10:30am and Thursday from 5:30pm-7:00pm) CrossFit Endurance- 5:30pm Day 2 of the Ab Challenge is posted on the blog HERE. We’ll post one more reminder, on how to get there tomorrow, but simply go to www.crossfitgolden.com, select the BLOGS tab, then select the KNOWLEDGE option to find the list! Paul “kept it light” on Monday for his Hang Cleans, but still put up a ton of weight and looked good doing it! Strength Five sets Push Press (Five sets of 3 reps) Rest as needed Build to today’s heaviest triple Conditioning Complete as many rounds and reps as possible in 9 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Presses (135/95 lbs) 9 Ring Dips Aim to complete Push Press in one set, but no more than 2 sets each round Dip Modifications will be...Read more

REMINDER- Starting tomorrow, there will NO LONGER be CrossFit class on Monday and Wednesday nights at 7:30pm. The final CrossFit class on those days will be 6:30pm. We will be offering information for a 30-day Ab Challenge! To access the daily reps, athletes can click HERE, or go to the “Blogs” Tab and then the “Knowledge” page of www.crossfitgolden.com! Jaime and Jamie got in some running during a workout last week! Strength Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang CleanBuild in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today. Conditioning For time: Row 1000 Meters 20 Hang Power Cleans (185/125 lbs) 100 Double-Unders Aim to complete Hang Power Cleans in no more than 3-4 sets. Double-Under modification = 300 Single-UndersRead more