This is the first week of the “Who Is That?” Game on the CFG site! Anyone know who this athlete is based on the picture?!   Conditioning In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings (24/16kg) 15 Squats 200 Meter RunRead more

On Fridays, Jackies wear blue(ish) shirts and black shorts, and Leslies wear all black. It’s just what we do at CFG!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

Paul went big and used our 36 kilo kettlebell for his Turkish Get-Ups. Nice work, sir!   Strength Four rounds Bulgarian Split Squat (6-8 reps each leg @ 30X0) Rest 60 seconds Plank Hold (60 Second Plank Hold) Default will be on the elbows Rest 60 seconds   Conditioning Five rounds for time of: Dumbbell Complex (55/35#) x 5 reps Toes to Bar x 10 reps One rep of the Dumbbell Complex = Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 repsRead more

CrossFit Kids- 4:30pm i99 and Mobility are both CANCELLED on Thursday 8.13.15. CrossFit Endurance will meet at CrossFit Golden for training at 5:30pm! The whole 9am class stayed to cheer on their friends through the end of their workout. We LOVE that kind of camaraderie here at CrossFit Golden!   Skill Session Three sets, not for time, of: Turkish Get-Up x 1 rep each arm Alternating Pistols x 3-5 reps each leg Box Jumps (24/20″) x 12-15 reps Focus on technique for TGU, not necessarily going very heavy   Conditioning Five sets of: Against a two-minute running clock, complete: Hang Cleans x 3 reps Shoulder to Overhead x 6 reps Front Squats x 9 reps Burpees x Max Reps Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.Read more

Trey looked GOOD on his Overhead Squats!   Strength Deadlift (Take 15 minutes to build to today’s 3RM) “Today’s” heavy means it may not be a lifetime 3RM. Please listen to your body and be safe.   Conditioning In teams of two, alternate rounds and complete 7 each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Deadlift weight should be 65-70% of today’s heavy triple from part A. Modifications for Chest to Bar Pull-Ups will be regular chin over pull-ups and then ring rows. It’s better to do unassisted chin over reps than use bands just to get your chest to the bar.Read more