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

New Year’s Week Schedule: Thursday 12/31 – Last class will be 12:00 noon, no afternoon/evening classes Friday 1/1 – CLOSED New Year’s Day Saturday 1/2 – 8am Boot Camp, 9am CrossFit Kids, 9am Olympic Weightlifting Jordan being an awesome husband and spotting his wife, Jane, on her Handstand holds! Strength Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups) Station 2 – Bench Press x 8 reps @ 20X1 Weighted Pull-ups (2 Weighted + 4 Strict Pronated + 6 Supinanted) Track weight of your weighted pull-up in this section ONLY IF you can make it through the entire complex with no assistance and with additional weight for the first 2 reps. Otherwise, today is a day to work...Read more

New Year’s Week Schedule Thursday 12/31 – Last class will be 12:00 noon, no afternoon/evening classes Friday 1/1 – CLOSED New Year’s Day Saturday 1/2 – 8am Boot Camp, 9am CrossFit Kids, 9am Olympic Weightlifting His nickname is “The Unit” for a reason! Matt crushed his Clean and Jerks on Tuesday. Skill/Gymnastics Work Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels) Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Conditioning Complete as many rounds and reps as possible in 15 minutes of: Run 600 Meters 15 Strict Pull-Ups (ladies – perform 10 strict) 15 Kettlebell Swings (32/24 kg) If...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-6:00pm Endurance- 5:30pm (at the GYM!) New Year’s Week Schedule: Thursday 12/31 – Last class will be 12:00 noon, no afternoon/evening classes Friday 1/1 – CLOSED New Year’s Day Saturday 1/2 – 8am Boot Camp, 9am CrossFit Kids, 9am Olympic Weightlifting Jen rocking her lock-out! Strength Clean and Jerk (Take 15 minutes to build to today’s heavy 1RM) Try to make these a Squat Clean and Split Jerk. Remember that “Today’s Heavy” 1RM may not be a lifetime PR. Keep your form strong, and aim for 3-4 “heavy” attempts in the allotted time. Conditioning Every minute, on the minute, for 15 minutes (15 sets): 3 Ground to Overhead (135/95) 6 Burpees Over the Barbell If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the...Read more