Matt and “Boots” just showing their love for CrossFit Golden!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

Congrats on your long-awaited Snatch PR, Clif!!   Strength Three sets Dumbbell Walking Lunge (20 steps @ 10X0) Rest 60 seconds   Conditioning Complete as many rounds and reps as possible in 5 minutes of: Double-Unders x 20 reps Squats x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 5 minutes of: Man-Makers x 5 reps Box Jumps x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 5 minutes of: Toes to Bar x 5 reps Push-Ups x 10 repsRead more

CrossFit Kids- 4:30 Mobility- CANCELLED tonight CrossFit Endurance- 5:30pm i99 Gymnastics- 7:00pm Bryant, the beard of CrossFit Golden, getting after his snatches!   Strength Power Clean (Build to today’s 1-RM Power Clean) Take 15 minutes to find today’s heaviest weight. Aim for 3-4 “heavy” attempts.   Conditioning For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots 30 Kettlebell Swings 30 Dumbbell Push Press 30 Pull-Ups Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.Read more

Dr. Dorian will not be in on Wednesday 6.24.15! A very special good bye from the CFG Family, as Caelen moves to South Carolina to start the next big chapter in his life. We’ll miss you around here, best of luck!!   Strength Weighted Pull-ups (Build to today’s 1-RM) *Set 1 – x 3 reps *Set 2 – x 2 reps *Sets 3-6 – x 1 rep Rest 2-3 minutes between sets   Conditioning Three rounds for time of: Pull-Ups x 20 reps 24/16kg Kettlebell Swings x 15 reps 400 Meter Run Aim to complete KB Swings UnbrokenRead more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm Let’s give a big CFG welcome to Sandy, who took her first class with us today!   Strength Four sets Hang Snatch + Snatch (Hang Snatch + Snatch) Rest 2-3 minutes between rounds   Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/14 lbs) 12 Burpees One partner completing 12 + 12 = 1 Rd Both partners complete 12 + 12 = 2 Rds Aim to make the rounds fast and unbroken!Read more