We want to wish a very Happy New Year to all of our friends at CrossFit Golden, current AND new! Get ready for a fun 2015!!   REMINDER The gym will be CLOSED today (Thursday, New Year’s Day) Tomorrow (Friday 1.2.15) we will resume our regular Class Schedule for Fridays: 5, 6, 7, 8, 9am, Noon, 3:30, 4:30, 5:30pmRead more

  Josh is pictured here celebrating perfect form on his Kettlebell swings, and his love for America. Well done, Josh!   REMINDER Class Schedule New Year’s Eve: 5, 6, 7, 8, 9, and Noon- Open Afternoon/Evening Classes- CLOSED New Year’s Day: Gym is CLOSED   Strength Deadlift (Take 10-12 minutes to work up to approx 85% of 1RM)   Conditioning Every four minutes, for a total of six sets, complete the following as quickly as possible: Deadlift x 3 reps (use approximately 85% of your 1-RM) Toes to Bar x 6 reps Sprint 8 “Down-and-Backs” (roughly 200 meters) Sprint run course will be clearly labeled.Aim to keep the time to completion in each of the 6 sets within 5-10 seconds of each other. Log the weight used for your DeadliftsRead more

Camilla doing a 41″+ box jump, and making it look easy!   Strength Split Jerk (Take 12-15 minutes to build to heavy 1RM) Technique is more important than weight today, but if you feel strong, feel free to go heavy   Conditioning Three rounds for time of: 135/95 lbs Thrusters x 10 reps 32/24 kg Kettlebell Swings x 15 reps Pull-Ups x 20 reps These reps are not meant to be unbroken today, but form is meant to stay strong throughout.Read more

Gil getting after it with his deadlifts last week!   Strength Five sets Power Clean (1.1.1) 10 seconds between attempts Rest 20 seconds High Box Jumps (5 reps @13X1) Rest 2-3 minutes between sets   Conditioning Every three minutes, for a total of five sets, complete the following: Power Clean x 6 reps (use 75-80% of weighted used for three singles) Hand-release Push-Ups x 12 reps 50 Double Unders or 100 single unders Track the weight used for the Power CleansRead more

Conditioning Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible: Row 300 Meters 50 Double-Unders 15 Toes to Bar Modification for Double-Unders will be 100 Single-Unders. Sprint these rounds! Note times for each of the five sets individually.Read more