Mike G., our tallest member, repping out Dumbbell Snatches!   Strength Deadlift (4 sets of 5 reps) Rest 3 minutes between sets Use rest to work on T-Spine and Shoulder Mobility   Conditioning Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead more

David dominating some KB Swings during Wednesday’s workout!   Strength Four rounds Dumbbell Walking Lunge (20-24 steps) Go as heavy as you can without stopping through all 24 steps Rest 90 seconds Wall Climb (4-6 reps) Rest 90 seconds   Conditioning In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: Toes to Bar x 10 reps Dumbbell Ground to Overhead (40/20lbs) x 10 reps 24/20″ Box Jumps x 10 reps When every teammate completes 10/10/10, one round is complete. So 90 reps per round. Single-arm dumbbell.Read more

Scott put up some big numbers on his Back Squat last week. We called this set the “Ring of Fire” with all of the Red, Orange, and Yellow!   Warm-up Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, Rope Climbs etc…   Conditioning “15-Minute Work Capacity Test” Complete as many rounds and reps as possible in 15 minutes of: 10 Push-Ups with Hand Release 15 Wall Ball Shots (20/14lb) 20 Kettlebell Swings (24/16kg) No “Scaling Up” today. Aim to get Wall Balls and KB Swings unbroken.Read more

There’s about a foot of snow outside of CrossFit Golden right now. Remember when it was 70 degrees three days ago?   Announcement:  Please remember that the Body Fat Testing Truck will be here TODAY (Tuesday). If you signed up for a slot, please be 0n time and remember your suit/towel!   Strength Snatch + Overhead Squat (3 reps of Snatch + Overhead Squat) We’ve done “Snatch + 2 OHS” and “Snatch + 3 OHS” in the past. Feel free to search for your numbers if you think you’ve done one of them in the past. Rest 2 minutes between rounds   Conditioning Three rounds for time of: 15 Pull-Ups 30 Double-Unders 300 Meter Run Pull-up mod will be Ring Rows Double-under mod will be 60 single-unders If weather does not permit, Row 300mRead more

Taylor placed THIRD in his 5k race this weekend with a time of 22:09! Nice job, Taylor!   Strength Five rounds Shoulder Press (4-6 reps @ 20X1) Rest 60 seconds Plank x 60-90 seconds Rest 60 seconds Feel free to alternate planking on hands and elbows by round   Conditioning Complete as many rounds and reps as possible in 5 minutes of: 115/75 lb. Push Press x 10 reps Burpees x 10 reps Try to do all rounds of push press unbroken!Read more