We want to say a special goodbye to Captain Casey Keenan, who left Golden yesterday to move back home to Chicago to take a job with Boeing. Come back and visit us, Captain!   Strength 4 rounds today Deadlift (4-6 reps @ 2111) Rest 20 seconds Based on your ability level, only complete ONE of the three segments below for each of the four rounds. Don’t alternate or switch. Handstand Push-Up (12-15 reps) Wall Climb (4-5 reps) Handstand Hold (Hold for 30-60 seconds)   Conditioning Two sets of: Against a three minute running clock, complete: 500 Meter Row and then complete as many reps as possible of AMRAP x Shoulder to Overhead (115 lbs/80 lbs) Rest three minutes between sets. Hold onto the bar for as long as you can.Read more

Tattoo Thursday here at CFG. Can you guess this athlete?   Strength Five rounds today – Please be mindful of the rest between rounds (45 seconds between everything) and stick to it throughout the session Dumbbell Walking Lunge (20 steps @ 1010) Weights should be heavy – a challenge to finish all 20 steps Rest 45 seconds Push-Up (15-20 reps @ 20X1) Rest 45 seconds Ring Rows (8-10 reps @ 2111) Keep palms in towards face the entire time Get as horizontal as possible – keep torso rigid and glutes engaged Rest 45 seconds Toes to Bar (10-12 reps) Rest 45 secondsRead more

We had a lot of PR’s yesterday for Overhead Squats. Great job, everyone!   Strength Power Clean (Take 15 minutes to build to a heavy Power Clean) Let’s get it, today! Don’t be afraid to get under the bar. Power Clean means you need to catch it above parallel, not much more than that!   Conditioning In teams of two, with only one team member working at any time, perform as many rounds and reps as possible in 15 minutes of: Row 300 Meters Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean Rows are meant to be FAST, with a quick recovery before the Power Cleans. Try your best, with perfect form, to complete the 4 reps as touch-and-go!Read more

Kristi getting AFTER it with her Kettlebell Swings yesterday. Look at that PERFECTLY inverted KB. Well done!   Strength 5 sets today Overhead Squat (3 reps @ 30X1) Focus on depth and control of movement over heavy weight Rest 30 seconds Weighted Pull-ups (2-3 reps @ 21X0) Rest 2-3 minutes between rounds   Conditioning Seven rounds for time of: 95/65 lb. Overhead Squat x 7 reps Burpees x 7 reps Aim for 7 unbroken reps every round, and try to Snatch the bar from the ground to overheadRead more

Please don’t forget to vote for your No-Shave November winners. Tomorrow is the last day to vote!   Conditioning In teams of three, complete five rounds for time of: Row 1000 Meters 100 Double-Unders 75 Kettlebell Swings (24/16kg) 50 Box Jumps (24/20″) Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expect to need it. The key to quick times is communication and quick transitions.Read more