Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more

We are hard at work preparing the content for this page. Check back soon!Read more

Our week mash-up of pictures! Top Left- Big Jim resting between Clean and Jerks Top Right- Annie making her Push Press look easy Bottom Left- Wes, locking out his barbell 10ft. over the ground Bottom Right- Camilla deadlifting one million pounds (estimated)   Strength 3 rounds Choose either Pull-Ups OR Muscle-Ups for second exercise Front Squat (2-3 reps @ 30X1) Rest 20 seconds Pull-ups (Max Unbroken Reps) Track largest set, additional sets in comments Muscle-ups (Max Unbroken Reps) Track largest set, additional sets in comments Rest 2-3 minutes   Conditioning In teams of three, with only one person per station, complete 5 sets each of: 300 Meter Row Sprint 10 Burpee Box Jump Overs (24/20″) 20′ Dumbbell Bear Crawls (45/25#) Each teammate will be working at a different station at the same time. When everyone finishes, everyone rotates.Read more

CrossFit Endurance- 5:30pm! Mobility- 5:00-7pm The CrossFit Golden crew put in some WORK on Wednesday. GREAT job, everyone! Todd on the swings, Diane and Casey crushing their Deadlifts!   Strength 6 sets Push Press plus Push Jerk (Push Press + Push Jerk) From the rack, perform one Push Press immediately into one Push Jerk Rest 3 minutes between sets and use that time to work hib mobility and prepare for Part B.   Conditioning Three rounds for time of: Handstand Push-up x 6 reps Barbell Ground to Overhead x 9 reps Burpees x 12 reps For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155 lbs.; for advanced females, consider 95-105 lbs.Read more

Dr. Dorian will be in from 4:45-7:00pm You folks all looked GREAT yesterday on your Overhead Squats! Well done, team! (Codi, Anna, Jeff M., and Harry all with full-depth)   Strength Deadlift (Take 15 min to build to today’s heavy 3RM Deadlift) This does not need to be a lifetime best 3RM, focus on strong form.   Conditioning In teams of two, partners alternate sets to complete three each of: 20 Kettlebell Swings (24/16 kg) 15 Hand-Release Push-ups 300 Meter Run Modifications for 300m Run will be 300m RowRead more