Lucas is one of our top athletes at CrossFit Golden, he has the “Baseline” record for the gym at 3:42! However this wasn’t the story less than a year ago… Lucas was in a wheel chair for over a year prior to coming to CrossFit Golden from an unknown auto immune disorder. When he joined a year ago, he said to me that “the physical therapy was getting too easy, and he wanted to be pushed”. Lucas has come a long way since his intro, his legs still have a mind of their own sometime, but he never gives up, and I have yet to meet an athlete in my life with same amount of heart and determination as him.Read more

All of my life I have had body and self-confidence issues. Everything from binge eating depression and lack of exercise, to crash diets and overdoing it on the treadmill, I just couldn’t figure out the secret to being healthy. After meeting the amazing staff at Crossfit Golden, I had no idea how drastically it would change my life. The workouts and strength training were extremely challenging, but with the individual support from the coaches and other friendly Crossfit Golden members I started getting better and better. They also introduced me to Paleo, a lifestyle of eating that is all natural and not to mention delicious (perfect for a food addict like me!). I am proud to say that after a year and a half of Crossfit training and utilizing Paleo, I have lost 20 lbs and I am achieving things that I never thought I’d be able to physically do....Read more

I started CrossFit a little over two years ago. I weighed 290 pounds (I am 5’6) and I could not walk up a single flight of stairs without being winded. I decided that the time had come to make a change. I had been looking for a personal trainer because I had no idea what I was doing. The group aspect of CrossFit looked interesting so I decided to give it a try. My first WOD left me exhausted but I was hooked. In the beginning I had to heavily scale everything. I was using a single 45lb plate for my box jumps, I could not do even a 4 band pullup, and I could not run over 100 meters without having to stop and walk. I now weigh 185, I hardly ever scale a workout, and I am running 1.5 miles every morning for fun. Without CrossFit and the...Read more

Lindsey and Dave doing work on the workout on Monday!   Strength Back Squat (5 sets of 2-4 reps) Rest 2-3 minutes between sets   Conditioning The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Pick up each set where you left off when the last ended.Read more

Scott doing work last week with some Kettlebell Swings!   Strength Four sets today Shoulder Press (4-6 reps @ 2111) Rest 90 seconds Weighted Pull-ups (4-6 reps @ 21X0) Rest 90 seconds   Conditioning Three rounds for time of: 95/65 lb Shoulder to Overhead x 20 reps Run 400 MetersRead more