We had a BUSY Monday back for the New Year! It’s so great seeing so many of you guys and gals here. Happy New Year, CrossFit Golden!!   Conditioning There will be two different types of scores today. Workout one will be a total number of pounds. Workout two will be a total number of reps.   Workout 1 On the minute, every minute, for 12 minutes: Thruster x 2 reps Take the weight from the floor for every rep. Build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts. Score example: 1605lbs   Rest exactly 5 minutes, and then …   Workout 2 On the minute, every minute, for 12 minutes: 20 Double-Unders + Max Reps...Read more

Andrew with a big PR last week, hitting a 200 pound… STRICT Press!   Strength Power Clean (In 18-20 minutes, work up to a 1-RM Power Clean) Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep   Conditioning Five rounds for time of: 135/95 lb. Power Clean x 5 reps 24″/20″ Box Jumps x 10 reps This is meant to be a relatively fast workout. Still, feel free to pick a weight that can challenge you.Read more

Lanie looking GOOD on her Kettlebell Swings!   Conditioning In teams of three, complete as many rounds and reps as possible in 15 minutes of: Wall Balls (20/14#) x 10 reps Box Jump Overs (24/20″) x 10 reps Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: Pull-Ups x 5 reps Push-Ups x 10 reps For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.Read more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: CANCELLED   Remember, a new cycle of Barbell club starts next week. Reach out to Greg if you’re interested in participating!Read more

Happy New Year, everyone! We hope you all had an amazing time with family and friends.  Let’s kick off the pictures this year with a few PR’s from last week. Congrats to Sam and Blase for your Split Jerk lifts!   Remember, regular Friday Schedule resumes tomorrow: 5, 6, 7, 8, 9am, Noon, 3:30, 4:30, 5:30pm   Strength Shoulder Press (Five or six sets @ 20X1 tempo) Rest 3 minutes between sets Use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions 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...Read more