CrossFit Kids- CANCELLED Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm WILL BE AT CROSSFIT GOLDEN TONIGHT! i99 Gymnastics- 7:00pm Wendy had some fun working on her Rope Climbs on Wednesday!   Strength Five rounds Dumbbell Shoulder Press (4-6 reps @ 2011) Rest 90 seconds Farmer’s Carry (100m Distance) Athlete can use dumbbells or kettlebells. Aim to make entire distance with no breaks. Rest 90 seconds   Conditioning Complete as many rounds and reps as possible in 4 minutes of: 95/65 lb. Push Press x 10 reps Pull-ups x 10 reps Aim to complete Push Press unbroken each round. Rest 4 minutes, and then . . . Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 32/24 kg Kettlebell Swings x 10 reps Hand-Release Push-Ups x 10 repsRead more

Here’s Noelle looking strong during her “Man Makers” on Monday!   Warm-up Three sets, not for time, of: Pistols x 3-5 reps each leg Rope Climb x 1-2 ascents Double-Unders x 40-50 reps Use this time to work on your skills! Modification Suggestions: Pistols- Pistols to a bench/box or using the rig for help Rope Climbs- Rope Holds (hang on rope to build grip strength), Seated Box Foot Position Drills Double-Unders- 45-60 seconds of technique work!   Conditioning In teams of two, partners alternate whole rounds to complete three each of: 25 Wall Ball Shots (20/14#) 400 Meter RunRead more

CrossFit Kids- CANCELLED this week (Tuesday, Thursday, and Saturday) Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Coach Danny practicing his craft!   Strength Four sets Front Squat (3-5 reps @ 30X1) Rest 20 seconds Pull-ups (Max reps) One set, aim for 5-7 reps minimum Rest 3 minutes   Conditioning Complete as many rounds and reps as possible in 10 minutes of: 155/105 lb. Power Clean x 10 reps Burpees x 10 reps Weight is meant to be medium-to-heavy based on the athlete’s comfort and safety level with Power Cleans. Reps do not have to be touch-and-go.Read more

Guess who comes back from Alaska this week?!   Strength Split Jerk (Take 15-20 minutes to build to a heavy Jerk) Jerks can be Split or Power   Conditioning In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: Man-Makers x 5 reps (50/35 lb) Man-Maker = Push-Up, Row, Row, Squat Clean ThrusterRead more

Reminder: CrossFit Golden will be closed for classes tomorrow, Sunday (8/2/15) due to the CrossFit Endurance Seminar, and CrossFit HQ doesn’t allow classes to be held on Seminar Days. We apologize for any inconvenience. Get outside, and have some fun with your friends and family! Here’s the crew that went to Red Rocks on Saturday morning. We’re glad you guys had so much fun!Read more