CrossFit Endurance- 5:30pm Mobility- 5:00-7:00pm Jeff, Luisa, and Camilla had some fun working on their Pistols during Gymnastics playtime!   Strength Four rounds Back Squat (3-5 reps @ 30X1) Rest 60 seconds Strict Supinated Grip Pull-Ups (@ 21X0 x Max Reps) Rest 2 minutes   Conditioning Four rounds for time of: 95/65 lb. Push Press x 12 reps Heavy Kettlebell Swings x 12 reps Reps are meant to be unbroken each setRead more

Announcement: Dr. Dorian will NOT be in tonight. A great shot of one of our heats of Murph!   Warm-up Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – Examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…   Conditioning Complete rounds of 21, 15 and 9 reps for time of: Thrusters (135/95 lbs) Pull-ups BurpeesRead more

“Nothing better than this view on an amazing day to honor those that have truly given it all for this country. Happy Memorial Day!!” -picture featured from our Instagram page. If you don’t, go and follow @CrossFitGolden on Instagram to see more pictures from the gym!   Strength Four rounds Deadlift (4-6 reps @ 21X1) Rest 30 seconds Handstand Push-ups (12-15 reps (consecutive or accumulated)) Modification for HSPUs can be either Negatives or Seated Dumbbell Press Rest 2 minutes   Conditioning In teams of two, partners alternate rounds to complete five each of: 155/105 lbs Hang Power Cleans x 5 reps 100 Meter Run Hang Power Cleans should be unbroken, and the runs should be near sprints!Read more

  Memorial Day “Murph” is here!!! Heats times are at 9:50am, 10:30am, and 11:10am. Your assigned heat time is shown in the photo above and will also be on the whiteboard when you arrive tomorrow If you haven’t signed up yet or need to change your heat time or workout option email [email protected] by tonight!! Logistics: Please show up 20-30 minutes before your heat to get warmed up (Gym will be open at 9:20am for 9:50am heat), an example warm-up will be written on the board Please check the board when you get in the gym to see which “station” you’re assigned to. Don’t forget we’ll be having a BBQ after the workout, where CFG will provide Hot Dogs, Burgers, & WINGS!!!  Please feel free to bring some side dishes and drinks.   Workout Options: “Murph” Rx’d Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile  ...Read more

Remember, tomorrow (Monday) is our Memorial Day Murph WOD and BBQ! Heats start at 9:50am, and there will be a BBQ to follow at 11:30am.   Conditioning In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings (24/16kg) 400 Meter Run 100 Dumbbell Shoulder to Overhead (45/25#) 400 Meter Run 100 Goblet Squats (24/16kg) 400 Meter Run 100 Burpees Teammates will perform the 400 Meter Runs together and must stay within arms reach.Read more