Don’t forget that there is now YOGA on Sundays at 5pm at CrossFit Golden!   Week 6 of our fun little game… “Who Is That”?! Conditioning In teams of 3, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Kettle Bell Swings (24/16kg) Teams get one erg and one Wall Ball.Teams establish an order and line up behind their erg, maintaining that order for the workout.Athletes may not move to the next station until the athlete in front of them has finished their reps.Read more

Coach Ace looking over the crew, making sure the warm-up is going as planned!   Boot Camp- 8:00am Olympic Lifting- 9:00am CrossFit Kids- 9:00amRead more

Tilly looked strong on her Clean and Jerks this week! Strength Three sets Bench Press (8-10 reps @ 20X1) Rest 60 seconds Kettlebell Swing (20-25 Unbroken Reps) Weight should be as heavy as good form will allow Rest 60 seconds Conditioning For time: Row 500 Meters immediately followed by… Three rounds of: 15 Slam Balls (50/30#) 10 Box Jump-Overs (24/20″) immediately followed by… Run 600 MetersRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) Mike’s form is SOLID on his Split Jerks!   Conditioning Deck of Cards!Read more

Dr. Dorian will be in at 4:45pm on Wednesday, 9.16.15!   On the week of her 3-year CrossFit Anniversary, Tayler got her first ever band-assisted Bar Muscle-Up! Congrats! Strength Clean and Jerk (15 minutes and build to today’s 1RM Clean and Jerk) When “Clean and Jerk” is listed, assume it is meant to be a Squat Clean and Split Jerk. Conditioning Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 10 reps (135/95 lbs) 100 Meter Run Burpee Pull-Ups x 10 reps 100 Meter Run If athletes cannot perform unassisted pull-ups, they should complete 10 burpees away from the rig, then 10 reps of their pull-up modifications.Read more