Doug pulling a TWO purple KB weighted pull-up! Strength Back Squat (One set of: Back Squat x Max Unbroken Reps @ 90%) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat x Max Unbroken Reps @ 90%Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over Conditioning As many rounds and reps as possible in 15 minutes of: 30 Weighted DB Box Step-Overs (40/20#) 30 Double-Unders 30 Push Press (95/65) Goal of Step-Overs is to keep moving (24/20″). Some athletes should consider not using any...Read more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm I mean, there aren’t THAT many people who this could be…. but let’s put it out there anyways. Who is this, everyone? Conditioning In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… Workout A. As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then… Workout B. As many rounds and reps as possible in 10 minutes of: Row 150 Meters 15 Russian Kettlebell Swings (32/24kg) Russian = Eye Level OnlyRead more

Boot Camp- 8:00am CrossFit Kids- 9:00am Olympic Lifting- CANCELLED   Just one part of the “extravaganza” from Thursday!Read more

CrossFit Golden will be CLOSED today. Merry Christmas and Happy Holidays to you and your family!   For those of you who need a fun “at-home” workout for today, give this one a shot! We won’t be tracking this in WODify, but feel free to leave your results in the comments of this post/on Facebook! Conditioning: 5 Rounds- 20 In-Place Lunge Steps (10 per leg) 15 Knuckles-to-Toes (or sit-ups) 12 Burpees 25 Air Squats    Read more

Christmas Week Schedule: Thursday 12/24 – Classes at 5, 6, 7, 8, 9am, and Noon Last class will be 12:00 noon, no afternoon/evening classes Friday 12/25 – CLOSED Saturday 12/26 – 8am Boot Camp, 9am CrossFit Kids, NO Olympic Weightlifting   Wall Climbs for everyone!   Conditioning Coach Tom’s Super-Fun Christmas Eve Extravaganza!   You’re not going to want to miss this one, friends.Read more