We love mobility here at CFG!   Strength 4 sets today Weighted Pull-ups (2-3 reps) These should be strict Rest 90 seconds Front Squat + Jerk (1 rep of each) Bar should be taken from the rack. Base percentages on the movement with the lower 1RM Rest 90 seconds   Conditioning Complete as many rounds as possible in 5 minutes of: 10 Pull-Ups 10 Alternating Pistols (or 10 Goblet Squats 24/16kg)   Rest exactly 5 minutes, and then… Complete as many rounds as possible in 5 minutes of: 10 Toes to Bar (or Hanging Knee Raise) 20 Double-Unders (or 60 Single-Unders)Read more

Jess A. and Jess D. used to work out together at 6am all the time! When the 5am class started, one of them began training at 5, while the other stayed at 6. Monday, there was a wonderful reunion as both Jess’ were at the 6am together. Yay, friends!   Strength 5 rounds today Bench Press (Building to today’s 2RM) Set 1 = 5, Set 2 = 3, Set 3 = 3, Set 4 = 2, Set 5 = 2 reps Rest 90 seconds Squat Snatch (Technique Work 1.1.1) Rest 10 seconds between singles Rest 90 seconds   Conditioning Three rounds for time of: 10 x Hang Power Snatch (115/75 lbs.) 15 x Ring Dips Sub for Ring Dips will be Matador or Box DipsRead more

Father and daughter team Troy and Noelle doing some synchronized Wall Climbs last week!   Strength 5 rounds today Squat Clean & Thruster + 2 Thrusters (3 reps per attempts) Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 135, 145, 155, 165, 175 lbs Rest 20 seconds Strict Pull-Up (4-6 reps) The goal today is for strict Chest-To-Bar Pull-ups Rest 2 minutes between rounds Conditioning For time: Kettlebell Swings (24/16kg) x 5 reps Box Jumps (24/20″) x 5 reps Kettlebell Swings x 10 reps Box Jumps x 10 reps Kettlebell Swings x 15 reps Box Jumps x 15 reps Kettlebell Swings x 20 reps Box Jumps x 20 reps Kettlebell Swings x 25 reps Box Jumps x 25 reps Kettlebell Swings x 30 reps Box Jumps x 30 reps A great goal for today would be to get all KB...Read more

Linda is our very own “Gym Princess”. She walked in this week and said,”Why don’t you people look more festive? Is it because this headband looks silly? Well I like it!”   Conditioning In teams of two, with only one partner working at a time, complete five rounds for time of: 50 Ball Slams (40/30lbs) 50 Box Jump Overs (24/20″)Read more

Don’t forget, our Holiday Party is Saturday night here at CrossFit Golden! The party starts at 6:00pm, and it’s a Potluck-style event. Bring your favorite dish, beverages if you’d like, and pick your favorite song to sing at karaoke. Kids will have their inflatable obstacle course to play in, too!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more