CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at the track) Let’s extend a big CFG welcome to Geri! Her and her husband Dan have been doing a great job already!   Strength Shoulder Press (Track heaviest single rep ) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting…Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% Conditioning Complete as many rounds and reps as possible in 6 minutes of: 6 Power Cleans (165/115 lbs) 12 Hand-Release Push-Ups Power Clean weight can be heavy, but athlete should be able move through singles fairly smoothly. …then… Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold...Read more

  Congrats to Scott who took home third place at the Festivus Games this weekend! Strength Back Squat (2 sets of 10 reps @ 70-75%) 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 10 reps @ 70-75% *Percentages based off of 1RM Conditioning Two sets for max reps of: Wall Ball Shots (20/14#) x 60 seconds Rest 60 seconds Kettlebell Swings (24/16kg) x 60 seconds Rest 60 seconds Strict Pull-Ups x 60 seconds Rest 60 seconds Pick weights where the athlete can take no more than 2 breaks during each minute of workRead more

CrossFit- 9:00 and 10:00am Yoga- 5:00pm   Whose back is that for the week’s “Who Is That?” post?!   Conditioning In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead (45/25#) 10 Chest to Bar Pull-Ups 200 Meter Sprint Dumbbell Ground to Overhead is 5 reps each arm Modification for Chest to Bar Pull-Ups will simply be 10 reps of regular chin-over pull-ups or ring rowsRead more

Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00am Barbell Basics w Coach Noah- 10:00-11:30am NOTE: The Barbell Basics class is by sign-up only. If you did not sign up ahead of time and would like to attend (3 spots remain), please email Greg (greg@CrossFitGolden.com) to request a spot.   Max picked the perfect spot for his Barbell Warmup!Read more

Diane’s form on her squat snatch is getting so much better!! Strength Deadlift (Take 12-15 minutes and build to today’s 3-RM DL) Rest 2 minutes between working sets Conditioning In teams of two, alternate sets to complete four each of: 40 Double-Unders 30 Kettlebell Swings (24/16kg) 20 Thrusters (85/55 lbs) DU Modifications- 80 singlesThrusters- Aim to complete each round in no more than 2 setsRead more