Announcements: 1- There were a set of keys accidentally taken from the gym on Saturday. Please look through your things if you were here for Boot Camp and make sure you didn’t grab them by mistake! 2- There have been some colds going around the area lately. If you are getting sick, please be mindful of your friends at the gym when deciding whether or not to come in. If you DO come in, please use our anti-bacterial wipes to clean off your equipment after you use it. Thanks! Camilla PR’d her Squat Snatch yesterday at 95lbs! Congrats to everyone who lifted heavy yesterday!   Strength Bulgarian Split Squat (6-8 reps each leg @ 40X0) Four sets today, 90 seconds rest between rounds   Conditioning “Just Nine Minutes” Three sets for max reps of: 60 seconds of Hang Power Clean (elbows must come all the way around and hips...Read more

  At a strong 5’1″ and change, Jen doesn’t back down from Wall Balls. That’s 80 reps of a 14lb ball to a 10 foot target. Boom!   Strength Squat Snatch (Build to today’s 1-RM Snatch) Complete this work in eight “working sets” or less   Conditioning Four sets: 135/95 lb. Thruster x 5 reps 32/24 kg Kettlebell Swings x 10 reps Double-Unders x 20 reps Rest 90 seconds Track the FINAL time, including rest. Whatever the clock says when you finish is your time! Double-Under modification = 60 single-undersRead more

  Happy Veteran’s Day, and thank you to all of our Veterans who train at CFG for your service!   Strength Four rounds Rest 60 seconds between movements and rounds Push-Up (20 reps) Progression – Ring Push-Ups; Regression – Raise hands with barbell on a rack Wall Ball (20 reps) As fast as possible. Aim for them to be unbroken! Dumbbell Walking Lunge (20 total steps) 20 total steps, or 10 each leg   Conditioning For time: 30 Pull-Ups Run 400 Meters 20 Pull-Ups Run 400 Meters 10 Pull-Ups Advanced athletes perform Chest-to-Bar Pull-Ups If weather does not permit, Row 400mRead more

What a FUN weekend for CrossFit Golden Athletes! Coaches Megan and Tom came in First Place in the Elite Division of the Garterbelts and Gunslingers event down in Colorado Springs. Camilla and Caelen also competed, and placed in the Top 10 of their first ever CrossFit Competition. Taylor ran in the first race of the Park Hill Panther 5k Winter Running Series… and WON! His friend came in second. Great job, athletes! We’re proud of you!   CFG Members, here are some great resources based on the information discussed at last week’s Nutrition Seminar! Simply click on each of the 5 links below to read the info. 1- http://paleoleap.com/paleo-meal-plan/ 2- http://authoritynutrition.com/paleo-diet-meal-plan-and-menu/ 3- http://stupideasypaleo.com/2014/04/08/paleo-meal-planning-how-to/   Strength Four rounds today Deadlift (Sets of 5 reps) Aim for all sets within 90% of 5-RM Rest 20 seconds Box Jumps (20 reps as fast as possible) Heights should be 20″ for women, 24″ for men Rest 2...Read more

  This guy. Most of you know him as the guy who screams “LET’S GO” and “YIPYIPYIPYIYPIYIPYIPYIPEEOOOOOOEEEEEE” before and during workouts to cheer on his friends. He also rowed a 1:24.0 500m on Thursday of last week. Go ahead and give that a shot and see how close you can get. Nice job, Birddog!   Conditioning In teams of 3, with only one person working at a time, complete: 150 Burpee Box Jump Overs (90 for beginner group) 1200 Meter Med Ball Relay Run 300 Push-Ups (180 for beginner group) 1200 Meter Med Ball Relay Run 450 Squats (270 for beginner group) 1200 Meter Med Ball Relay Run Choose your own adventure on the Med Ball Relay Run. Only one person runs at a time with the ball while their teammates rest in the gym.Read more