In honor of one of our good friends Neal, who had to leave Colorado and CFG a while ago to move to Indianapolis (stupid work!), we’ll be having an 80’s music-themed Saturday Boot Camp!! Wish you could be here to hang with us, Neal. Come visit soon! *Oh, 80’s costumes are optional for tomorrow’s Boot Camp!*    Regular Schedule today! Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more

Kirk with that perfect lockout on Shoulder Press Max day!   Conditioning CrossFit Games Open 15.2 (AMRAP – Reps) Every 3 minutes for as long as possible complete: 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder will ascend every 3-minutes until the athlete can not complete the ladder. Etc., following same pattern until you fail to complete both rounds Notes Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps....Read more

Kelly with those fast elbows during our Power Clean workout on Wednesday!   Strength Five or Six rounds Shoulder Press (20X1 tempo) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Rest 2-3 minutes between sets   Conditioning For time: Shoulder to Overhead (115/75#) x 30 reps 600 Meter Run (weather dependent) Wall Balls (20/14#) x 40 reps Run substitution will be a 600m Row Aim to complete...Read more

Our awesome CrossFit Golden family has EIGHT members named Eric! On Monday night, four of them were in the same class. Cheering them on was pretty easy!   Conditioning On the minute, every minute, for 20 minutes, complete the following: Power Clean x 2 reps Burpees x 3 reps As Quickly As Possible Score total weight (in lbs.) successfully lifted in the power clean over the course of the 20 minutes. Weight can be adjusted between rounds. Example: 100lb Power Clean x 2 reps = 200lbs. 200 lbs x 20 rds = Total Workout Score of “4,000 lbs”Read more

In case you weren’t at the gym on Monday morning… Dan the Beard, aka Blayde, aka Dan the Unicyclist, came by to show off one of his many hidden talents. Yes, he is an experienced Unicyclist. Amazing!   Strength Four sets Front Squat (4-6 reps @ 21X1) That means you need to pause in the bottom position! Rest 20 seconds High Box Jumps (4-6 reps) Rest 5-10 seconds between attempts Rest 2-3 minutes between rounds   Conditioning Complete as many rounds and reps as possible in 8 minutes of: 20 Alternating Reverse Lunges 40 Double-Unders (120 singles) No weight on the lunges, but steps must alternate legs (10 each leg). Feel free to put an Ab-Mat under your knee on the ground. Feel free to work on DU’s if you’d like today!Read more