Check out some of our male athletes rocking their CrossFit Golden gear! Looking good, dudes!   Strength Four sets Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 10X1) Rest 90 seconds Weighted Pull-ups (4-6 reps @ 2110) Rest 90 seconds   Conditioning For time: 40 Wall Ball Shots (20/14lbs) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-UpsRead more

  One of my favorite parts of our family is when people stay to cheer on the last athlete in the class. In CrossFit, as long as you give your all, that’s what matters most. Thank you guys for being awesome, and congrats to this guy for completing the workout Rx’d today!   Strength Four sets Deadlift (5-6 reps @ 21X1) Rest 30 seconds Handstand Push-ups (Max Reps @ 2010) No HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps. Rest 2 minutes   Conditioning For time: 40 Kettlebelll Swings (24/16 kg) 20 Burpees 800 Meter Run 30 Kettlebell Swings 15 Burpees 600 Meter Run 20 Kettlebell Swings 10 Burpees 400 Meter RunRead more

  Val had a big day yesterday. She PR’d her Power Cleans and then set a new PR time for her 1000m Row to start off the workout! Congrats, Val!   Strength Four rounds Press + 3 Push Press (Press + 3 Push Press) Perform one strict press, then 3 push presses immediately thereafter. Rest 60 seconds Ab-Wheel Roll-Outs (8-10 reps @ 3020)   Conditioning Three rounds for time of: 12 Hang Power Cleans (135/95 lbs.) 12 Shoulder to Overhead (135/95 lbs.) 30 Double-UndersRead more

Neal perfecting that lock-out with his dumbbell snatches!   Strength Six rounds today Power Clean (1.1.1) Rest 10 seconds between singles, 20 seconds after set Box Jumps (10 reps) Note height used, rest 2 minutes between rounds   Conditioning For time: 1000 Meter Row 50 Kettlebell Swings (24/16kg) Note time and weight of kettlebell used.Read more

Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9am Barbell Club: 10amRead more