CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm   Welcome to CFG, Young. And GREAT form on your KB Swings!   Strength Push Press (Build to today’s 1RM) Set 1 – x 5 reps Set 2 – x 3 reps Sets 3-6 – x 1 rep Rest 2-3 minutes between sets   Conditioning Three rounds for time of: Handstand Push-Ups x 10 reps Pull-Ups x 20 reps 300 Meter Run Modification for HSPU will be: Slow Negatives x 4 OR Seated Dumbbell Press x 10 If weather does not permit, the Row substitution will be 300m as well.Read more

The CrossFit Endurance Team starts a “10-week to 10k” program on Tuesday! It finishes with an in-house 10k on September 19th! Jen standing tall w that weight!   Strength Four sets Clean (1.1.1.1) Rest 10 seconds between each single Rest 2-3 minutes   Conditioning Three sets for times of: 250 Meter Row Wall Ball Shots (20/14#) x 20 reps Kettlebell Swings (32/24kg) x 20 reps Rest 3 minutesRead more

Our new Sunday Schedule starts tomorrow, where the only classes are at 9am and 10am. There is no longer an 8am class on Sundays. Brianne setting up in the perfect square of light for her Snatch PR last week. Congrats!   Conditioning In teams of four, complete five sets (5) for max reps/calories of: Row for Calories x 60 seconds Man-Makers x 60 seconds Barbell Thrusters x 60 seconds Rest 60 seconds Teams get one erg, and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).Read more

CrossFit Golden will be CLOSED today so we can all celebrate the birthday of this great country! Have a great time with family and friends! Starting Sunday (7.5.15), we will have our new CrossFit class schedule. The classes will be at 9am and 10am only, there will no longer be an 8am class on Sundays.Read more

The gym will be CLOSED on Saturday, July 4th, so we can all go out and celebrate America! There will be a regular class schedule on Friday, and Sunday will be 9am & 10am only moving forward. Welcome to CFG, Nichole!!   Strength Three sets Bench Press (6-8 reps @ 20X1) Rest 60 seconds Pull-ups (Max Reps) Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds   Conditioning For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run There is no “Rx” weight for this workout. Swings do not have to be unbroken. Please be mindful and do not “snake” push-ups. There are a lot of reps, break them into small and manageable sets!Read more