Reminder that there will be NO CLASSES at CrossFit Golden on this Sunday, the 19th. Instead, we will be having our Manitou Incline Field Trip. If you are interested in attending or would like additional details, please check your email, or see the notice posted on the whiteboard in the gym! Coaches will also try to answer any questions you might have about the trip. Keatin and JM did NOT want to drop their bars and do “bonus burpees” during the workout on Wednesday!   Strength Four sets Push Press (4-6 reps @ 11X1) These reps may not be linked. One second pause overhead, one second pause back at the shoulders. Rest 90 seconds Dumbbell Walking Lunge (20 total steps) Aim to increase weight each round, and complete all 20 steps with no pausing or stopping. Rest 90 seconds   Conditioning Five rounds for reps of: Unbroken Pull-Ups x Max Reps...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm i99 Gymnastics- CANCELLED – Classes resume on July 30th! Jeni did an awesome job with her Barbell Complex during Wednesday’s WOD!   Conditioning #1 Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes #2 Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7 minutes #3 Complete as many rounds and reps as possible in 7 minutes of: 20 Box Jumps (24″/20″) 10/5 Ring DipsRead more

Reminder that Dr. Dorian will NOT be in tonight, 7/15. Congrats to all of the folks who PR’d their Clean and Jerks last week! There were so many great lifts!   Strength Five rounds Back Squat (3-5 reps @ 30X1) Rest 60 seconds Single Arm Dumbbell Row (8-10 reps @ 2020) Rest 60 seconds   Conditioning Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep Athlete must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbsRead more

CF Kids- 4:30pm Mobility- 5:00-7:00pm CF Endurance- Remember, this is the FINAL week where the CF Endurance Tuesday training will be held at the Cherry Creek Reservoir for the Aquaman Race Series!  Cathy comes back from her 3-week vacation in Greece, and brings her lockout back with her! Welcome back!   Strength Pull-Up Modification Progression: – Weighted Pull-Up – Strict Pull-Up – Kipping – Banded Pull-Up – Negative – Ring Row – Ring Row Negative     Weighted Pull-ups (2-3 reps @ 21X0) Rest 15-20 seconds Strict Pull-Up (Max Reps @ 20X0) Aim for 3-5 minimum. Bands can be used, but no kipping, please. Rest 15-20 seconds L-Sit (30-45 seconds (accumulated)) Use rings, KBs, or boxes to support body. If legs can’t start straight, simply switch to Hanging Knee Raise! Rest 2 minutes   Conditioning In teams of two, complete four rounds for time of: 12 Dumbbell Renegade Rows (40/20#)...Read more

  Nice Split Jerk, Heather!   Strength Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Track set of 5 reps of Deadlift , and largest set of HSPU Deadlift (5 reps @ 2011) Handstand Push-ups (Max Reps)   Conditioning Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps (24″/20″) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps. Aim to complete Push Press unbroken each roundRead more