Dr. Dorian will be on Wednesday 11.4.15 from 4:45pm to 7:00pm. Not it only is Devorah back, and all smiles, but she jumped right into Rowvember!! Ladies, it’s not too late to start. Talk to one of the coaches and get started today! Strength Back Squat (Work to 2 sets of 10) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90%Every two minutes, for 4 minutes (2 sets): Back Squat x 8-10 reps @ 75-80%Aim to continually make small increases from last week’s numbers, yet not miss a single rep! Conditioning In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press (155/105 lbs)...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Mike crushing his Bottom’s Up KB Carry! Strength Push Jerk (Five sets of 1-2 reps) Rest 2-3 minutes between working sets Conditioning For time: 21 Burpees 15 Thrusters (115/75 lbs) 9 Chest to Bar Pull-Ups 800 Meter Run 9 Chest to Bar Pull-Ups 15 Thrusters 21 Burpees Thrusters should not take more than 2 sets to complete 15 reps either time. 800m Run is the “Murph Lap”, modification is an 800m Row.Read more

Here’s a fun picture from the Fight Gone Bad event this past weekend! The entire album can be found here on the CrossFit Golden Facebook Page! Strength Take 15 minutes and build to today’s 1RM Clean or Power Clean Squat Clean is preferred. Be sure to only track one line of data, either Clean (Squat Clean) or Power Clean. Clean (Build to today’s 1RM Squat Clean) or Power Clean (Build to today’s 1RM Power Clean) Conditioning Every minute, on the minute, for 15 minutes: 1st minute – 5 Power Cleans @ 65-75% of today’s 1RM 2nd minute – 200 Meter Run 3rd minute – 20 Ring Dips Track weight used for cleans, reps do not need to be touch-and-go Modify ring dips to number that can be performed in 45 seconds or less Strength 2 Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111...Read more

CrossFit- 9:00am and 10:00am Yoga- 5:00pm   Can you name these ladies, all sporting the same style of shoes?!   Conditioning In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30/15 Push-Ups Station 3 – 30 Box Jump Overs (24/20″) Station 4 – 30 Goblet Squats (24/16kg)Read more

Ever since the humble beginnings of CFG, our members have known how to dress up for Halloween!   Fight Gone Bad!! Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.   Heats for tomorrow below, kids workout is at 9:15, costumes encouraged, WE CAN ONLY DO 15 per heat due to number of rowers. Gym will be open at 8am for first heat to start warming up....Read more