Brandon representing with his CrossFit Golden shirt at this year’s Bolder Boulder race! Do you have pictures of you and your family wearing CFG gear? We’d love to see it, so please share! 🙂 Strength Back Squat (Four sets of 3-5 reps) Try to increase weight from our last Back Squat day. Please use spotters when the weight gets heavy. Max Reps Pull-ups (Rest 20 seconds after each Back Squat set) Rest 2-3 minutes between rounds   Conditioning Two sets for times of: Row 500 Meters 30 Wall Ball Shots
 (20/14lbs) 15 Toes to Bar Rest 4 minutes   GO on these rounds. You’ve got it!Read more

  Congrats to Carol Hurby for placing FIRST in her Age Group in the Huff Half Marathon! We’re so proud of you!     Strength Split Jerk (
In 15 minutes, build to a 1-RM Jerk) These are to be taken from the rack. Athletes who are lifting heavier weights, please set up as far away from the wall of wall balls as you can. Thanks! Conditioning Three rounds for time of
: 135/95 lbs Ground to Overhead x 10 reps Chest-to-Bar Pull-Ups x 15 reps Burpees x 15 reps   (If you would like, feel free to sub 5 Bar or Ring Muscle-Ups for the Chest-to-Bar Pull-Ups)Read more

Lil Todd and Seth modeling the shirts that the athletes from CFG will be wearing during their EROCK Bike Race! Looking good, men!   Strength Turkish Get Up (3 reps each arm) Rest 2 minutes between sets   Conditioning In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of: 20-yard Bear Crawl 200 meter Run 20-yard Bear Crawl Be sure to be intentional w your Bear Crawl Technique. Think “straight arms and straight legs” today. Runs should be fast!Read more

What an amazing turn-out for “Murph” yesterday. There were over 80 athletes who completed a version of the workout. Then the BBQ after was an absolute blast. Thank you to Greg and crew for setting everything up, and Coach Ryan for manning the grill all afternoon!   Here’s a picture from this past Friday’s 9am class… 25 athletes!       Strength Clean (Six rounds of 1.1) Rest 10 seconds between singles, 2 minutes between rounds If really sore from Murph, Power Cleans are ok! Conditioning Five rounds for time of: 20 Sit-Ups 20 Kettlebell Swings (24/16 kg) 30 Double-Unders (90 Single-Unders)Read more

Main – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.Read more