Friendly reminder that Boot Camp on Saturday will be held at Red Rocks Amphitheater at 8am. We’ll meet at the TOP of the stairs. There will still be Olympic Lifting and CrossFit Kids at their regularly-scheduled time of 9am at the gym! Just some parents and their kids hanging out after the workout on Thursday!   Conditioning Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 300 Meters Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run. The same kettlebell should be used for both the Push Press and Goblet Squats. Please feel free to use...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (At CrossFit Golden) Let’s give a big CFG Welcome to Tilly! She took her intro on Monday, and her first class on Tuesday!   Strength Four sets Dumbbell Walking Lunge (20 steps @ 1010) Rest 90 seconds Ring Dip (Four sets, max reps) When athletes see “Max Reps”, assume that each round could decrease in reps. That is ok, as the goal is to go to failure each set! Mods- Matador Box Dips Aim for 3-5 reps minimum each round Rest 90 seconds   Conditioning In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 10 minutes of: 135/95 lbs Power Cleans x 5 reps Hand-release Push-Ups x 10 reps Cleans do not need to be touch-and-go, but should be done quickly each roundRead more

Dr. Dorian will be in from 4:00-6:15pm! “Last year in the Pikes Peak Marathon I got 5:36:31 and was 71st overall. This year I got 5:15:37 and was 34th overall. I was able to take 13 mins off my ascent time and 8 mins off the descent.” A huge Congrats to Tim for a TWENTY-ONE MINUTE IMPROVEMENT over his Pikes Peak Marathon time, and his amazing ranking!   Strength Four sets Shoulder Press (3-5 reps @ 20X1) Rest 90 seconds Toes to Bar (10-15 reps) Rest 90 seconds   Conditioning Three sets for max reps of: Pull-Ups x 60 seconds Rest 30 seconds 95/65 lbs Thrusters x 60 seconds Rest 30 seconds Double Unders x 60 seconds Rest 30 seconds Modifications Scaling: Pull-Ups- Banded Pull-Ups, Ring Rows Double-Unders- Single-Unders (still track total reps of single-unders Rx+: Chest-to-Bar Pull-UpsRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00 CrossFit Endurance- 5:30pm (at the track) What a GREAT Monday we had at CFG. Pictured here from left to right, Keatin and Keaton, and Shannon and Shannon! Great job, guys and gals!   Strength Five rounds Deadlift (4-6 reps @ 21X1) Rest 20 seconds Ring Push-Ups (Max reps @1010) Track the largest single set of reps completed Rest 2 minutes   Conditioning Complete as many rounds and reps as possible in 10 minutes of: Kettlebell Swings (24/16kg) x 15 reps Wall Ball Shots x 15 reps Aim to complete both exercises unbroken each round! It may be tough, but try your best!Read more

Congrats to Jackson on his 4th Place finish at the Front Range CrossFit Competition. In his first comp, he finished top 3 in 3 of the 4 events. Awesome job, Jackson!! Strength Four sets Power Clean (1.1.1.1) Rest 10 seconds between singles Rest 2 Minutes Weighted Pull-ups (2-3 reps @ 21X0) Rest 2 Minutes   Conditioning Three rounds for time of: 24″/20″ Box Jumps x 20 reps Burpees x 15 repsRead more