ALL Saturday Classes will be at CrossFit Golden tomorrow (9.5.15). Jay looked strong during his Clean and Jerks on Friday!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

Noah is back for the school year. Welcome back, sir!   Strength Five sets Clean and Jerk (3 singles (1.1.1)) Rest 7-10 seconds between singles Rest 2 minutes between sets   Conditioning In teams of 2 or 3, alternate to complete 10 sets each of: 3 Ground to Overhead 3 Burpee Pull-Ups There is no “Rx’d” weight today. Challenging, yet completed with sound technique, is the goal. If athlete does not have UN-assisted pull-ups, they should first complete 3 Burpees, then 3 of their variation of pull-up or ring row.Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) i99 Gymnastics will NOT be in tonight Amy had awesome form during her first day of Kettlebell Windmills!   Strength Four sets Front Squat (Halting Front Squats x 6-8 reps @ 32X1) Rest 2-3 minutes between sets   Conditioning Complete as many rounds and reps as possible in 7 minutes of: 5 Handstand Push-Ups 10 Sit-Ups 15 Squats Modifications for HSPUs Scale Down- 2 Full Wall Climbs or 5 Seated Dumbbell Press Scale Up- Deficit Handstand Push-Ups (Should be able to do 5 Strict HSPU unbroken every time to scale up)    Read more

Dr. Dorian will NOT be in this week Matt. B looking good during his pull-ups on our “The Three Wise Men Tribute” WOD on Tuesday! Skill/Gymnastics Time Three sets, not for time, of:Chest to Bar Pull-Ups x 5-10 reps Alternating Pistols x 6-10 reps Kettlebell Windmills x 3-5 reps each arm Conditioning Three rounds for time of: 50/30 Push-Ups 30 Double-Unders 400 Meter RunRead more

CrossFit Kids- 4:30pm Mobility- 5:00pm CrossFit Endurance- 5:30pm (at the track)   Erin W looking STRONG on her Back Squat! Conditioning The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs 30 Wall Ball Shots(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) (Elite & RX = 20/14 lbs; Scaled – 14/10 lbs)Read more