Please welcome one of our newest members, Bruna, to CrossFit Golden! Just warming up her squat this week, already crushing it.   Conditioning In teams of two, partners alternate tasks to complete 5 rounds each of: 225/155 lbs Deadlift x 10 reps 250 Meter Row Ring Dips x 15 reps Aim to complete all deadlifts unbroken. Dip modifications will be matador or box dips.Read more

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

Kat with some perfect KB Swings!   Strength Back Squat (Five sets of 2 reps) Consider having your first of five “working sets” start between 60-70% of your 1RM. Please use spotters for your last heavy sets to be safe. Rest 2-3 minutes between sets   Conditioning Three rounds for time of: 10 Front Squat (185/125 lbs) 20 Pull-Ups 300 Meter Run Barbell for Front Squat will begin on the floor. Try your best to make it through all 10 reps of them unbroken each round.Read more

Brady and Mason being…. well, being Brady and Mason!   Strength Four sets Clean and Jerk (1.1.1) As long as form holds strong, go for it today! Rest 7-10 seconds between singles Then, rest 2-3 minutes between sets   Conditioning For time: 40 Calorie Row 40 Shoulder to Overhead (95/65 lb) 40 Box Jump Overs (24/20″) Take no more than 4 sets to get through the Shoulder to Overhead “Box Jump Overs” can absolutely be Step Overs. Safety first.Read more

Well, Master Mango came in on Tuesday for his last workout living in Colorado. He left today for his new job and new apartment in “Rancho CucaMANGO” (as Janet V. calls it) in Southern California. Best of luck to you, Mango. Hurry back and visit us soon!   Conditioning In two minutes, complete the following: Double-Unders x 20 reps 300 Meter Run 24/16 kg Kettlebell Swing x Max Reps Score the number of Kettlebell Swings completed in each set, for a total of six sets. Rest exactly two minutes between sets. Goal is to have at least 15 seconds to perform KB swings each round. Scale jumps and run distance accordingly. If the weather does not permit, perform a 300m row instead.Read more