Heather and Ace warming up for the Baseline workout on Tuesday!   Strength Clean and Jerk (Build to today’s 1-RM Clean and Jerk in 20 minutes)   Conditioning “Lucky Sevens” (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg)Read more

Corby, one of our newer athletes did an awesome job with his first-ever Dumbbell Snatches!   Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Remember, full range of motion on these movements! Let’s see some PR’s!   Strength Five sets Shoulder Press (2-4 reps @ 2111) Rest 90 seconds Weighted Pull-ups (2-4 reps @ 2110) Rest 90 secondsRead more

Heather and Doug rocking some awesome “His and Hers” shirts 🙂   CrossFit Golden, The CrossFit Open begins this week! This is a worldwide competition that lasts for 5 weeks. Each week, a new workout is released, and we will be completing it on Fridays at CFG! (Athletes who are interested in signing up for the Open can click HERE and register officially. There is an “Open” and a “Scaled” division, which means that it’s open for all ability levels.) If an athlete is unable to complete the workout on Fridays, we will have three hours blocked out on Sundays from 8-11am for them to complete the workout. Our goal is to make the next 5 weeks as fun as possible for the gym. If you have any questions at all, please don’t hesitate to ask one of your coaches.   Strength Four rounds Bulgarian Split Squat (6-8 reps each...Read more

Due to the current snow storm we are having, CFG will be closed Sunday, February 22nd.  Sorry for the inconvenience this has caused anyone but we want to keep our coaches and members as safe as possible.   Read more

Regular Class Schedule   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10am  Read more