Happy weekend, friends! We’re excited to announce that the i99 Fit Gymnastics team will be coming to CFG on Sunday, July 13th, to help us get better with our Gymnastics movements. Here’s the quote from their site: “Our coaching staff will teach gymnastics skills and drills in a series of safe progressions to increase the athlete’s ability to perform gymnastics skills found in fitness competitions more efficiently. On the same day from 2:30 to 4:30 there will be an advanced i99 clinic that will focus primarily on muscle-ups on bars and rings. Pre-registration is required! Please select one or both clinics based on your ability level. You will need to register for both clinics separately if you intend to participate in both.” Go ahead and register now by clicking THIS LINK if you’re interested. This will be an awesome event! http://i99fit.com/golden/     Boot Camp: 8am Olympic Lifting: 9amRead more

  Caitlin just hanging out with the kids. HAPPY FRIDAY!!!   Strength Four sets today Deadlift (4-6 reps @ 3111) Handstand Push-ups (Max Reps) Rest 20 seconds between movements, 2 minutes between rounds Modification is Seated Dumbbell Press Aim for a minimum of 6-8 reps   Conditioning Three sets for max reps of: 45 seconds of Kettlebell Swings (32/24 kg) 15 seconds Rest 45 seconds of Burpees 15 seconds Rest 45 seconds of Push Press (95/65 lbs) 15 seconds or Rest Try not to set down the bar or bell more than one time per round.Read more

  CFG Members: Starting ’em young!   Strength Shoulder Press (20X1 tempo) * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Take about 3 min rest between sets. Use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions   Conditioning Two rounds for time of: 500 Meter Row Barbell Thrusters (95/65) x 25 reps Pull-Ups x 15 reps Break reps into smart sets from the start! Try not to crash and burn.Read more

Coach Noah, talking to the members of our Barbell Club! There will be Yoga offered at 6am again tomorrow for those who are interested. The cost will be $5 per athlete, and attendees do not need to be members of CFG!   Strength Hang Clean + Clean (Six sets of this today) Athlete will execute one clean from the hang position, and then one from the floor Rest a few seconds between lifts, 2 minutes between sets. For the more advanced athlete, feel free to “touch-and-go” the reps.   Conditioning Three rounds for time of: Man-Makers x 10 reps 300 Meter Run There is no Rx’d weight today. Pick a weight that you can do 10 Man-Makers without excessive amounts of rest. Keep form strong!Read more

  Since Val is Brazilian, she was allowed to do one of her sets of Back Squat facing the “wrong way” so she could watch the end of the World Cup game today!   Strength Rest about 1 minute between movements and rounds. Good Mornings (8-10 reps @ 3011) Turkish Get Up (2 reps each arm) Specify “each arm” in your comments, please! Goal here is to improve comfort with this movement, not necessarily going heavy. Plank Hold (45 seconds) Default will be on the elbows   Conditioning Five sets of: 30 seconds of Ball Slams Rest 30 seconds 30 seconds of Mountain Climbers Rest 30 seconds Rx’d weight for Ball Slams is 40 for men, and 30 for women. All you need to track today is weight of the ball you used. Try to keep moving through the majority of this workout!Read more