Amanda crushed her Clean and Jerk reps on 15.1a. Great job, lady!   Strength Three rounds Bench Press (6-8 reps @ 20X1) Rest 20 seconds Dynamic Push-Up (4-6 reps) https://www.youtube.com/watch?v=uAsn0Hc1k Rest 3 minutes between sets   Conditioning Against a two-minute running clock, complete the following: 75 Double-Unders (150 singles or 90 seconds of work) Pull-Ups x Max Reps Complete a total of four sets, and rest exactly 2 minutes between sets. Score will be total number of pull-ups completed in all 4 roundsRead more

A huge Congrats to Cristian, who is the male Colorado State Weightlifting Champion in the 62 kilo division!! He lifted a 66kg Snatch and a 75kg Clean and Jerk (both of which were Competition PRs for him). CONGRATS, Cristian!   Conditioning In teams of two, partners alternate 300 Meter Rows and complete as many rounds and reps as possible in 24 minutes of: 5 Burpee Box Jump Overs (20/24″) 10 Kettlebell Swings (24/16kg) While one partner is completing a 300 Meter Row, the other partner is working on the couplet. Each partner completing the couplet = one roundRead more

Steve got a HUGE PR on his Clean and Jerk during Friday’s Open Workout. Great job!   Reminders There will be NO BARBELL CLUB tomorrow, due to two of our friends competing in a Weightlifting Meet. Good luck, Christian and Weaver! Athletes who would like to test or re-test their CrossFit Games Open workout can come in on SUNDAY between 8-11am   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: CANCELLEDRead more

As the 2015 CrossFit Open begins, we wanted to share a Success Story with the members of CrossFit Golden! Pictured above is Cathy, who started training at CFG 5 months ago, almost to the day. Her first day in the gym she completed HALF of the Baseline workout (which was a 250m row, 20 Air Squats, 15 Sit-Ups, 10 Hand-Release Push-Ups, and 5 pull-ups). The workout took her 7:15. On Tuesday of this week, Cathy was able to complete the FULL version of the Baseline(which is a 500m row, 40 Air Squats, 30 Sit-Ups, 20 Hand-Release Push-Ups, and 10 pull-ups) with necessary modifications, in 7:17!! That’s DOUBLE the work, in the same amount of time! Cathy, we are so proud of all of the improvements you’ve already made, and can’t wait to see what’s yet to come!   WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts...Read more

Scott and Mase went head-to-head on Shoulder Press this week!   Strength Three rounds Back Squat (6-8 reps @ 30X0) Rest 90 seconds Single Arm Dumbbell Row (8-10 reps each arm @ 21X1) Rest 90 seconds   Conditioning Three rounds for time of: 30 Walking Lunges 15 Toes to Bar Row 400 Meters “Rx” weight for today is determined if athlete can complete all 30 steps (15 each leg) of Walking Lunge unbroken every round. Modifications for Toes to Bar will be Hanging Knee Raise, or Lying Leg RaiseRead more