Packed house at Saturdays bootcamp! Good thing we’ve got our new outdoor area.   Strength: Push Press (Take 15 minutes to find today’s 1RM) Please be sure not to RE-DIP after extending the legs. Time for a lot of us to PR today!    Conditioning: For time: Row 1000 Meters Then immediately… Three rounds of: Push Press x 10 reps (95lb/65lb) Box Jumps x 15 reps (24″/20″) Then immediately… 40 Toes to Bar The Row only happens once at the beginning. The Toes to Bar only happen once at the end. Aim for the reps during the 3 round workout to be done without stoppingRead more

  Coaching, baby-sitting, dog-sitting… what CAN’T Coach Megan do???   Strength: 4 Rounds 90 seconds rest between movements and rounds     -Note progression or weight used for pistols, make sure full depth is obtained! Pistols (weighted) (6-8 reps each leg)     -Complete pistols, weighted if possible Single Arm Dumbbell Row (10-12 reps each arm)          Conditioning: (4 Rounds for time) Four sets for times of: Burpees x 10 reps KB Swings x 15 reps (32kg/24kg) Double-Unders x 30 reps Rest 90 seconds Track time for each round. KB weights should be challenging, but do not need to be unbroken. Try to aim for Jump Rope to be unbroken! 30 Double-Unders = 60 Single-Unders    Read more

Remember when our gym used to look like this? CrossFit Golden has come so far in the last 6-8 months!!   Strength Deadlift (Set of 15 reps) Deadlift (Set of 10 reps) Deadlift (Set of 5 reps) Ring Push-Ups (Follow each deadlift set w Max Reps) DLs, then Ring Push-Ups. Each time DL reps go down, weight should go up. Please ensure proper form on lifting! Conditioning Three rounds for time: 250m Row Power Clean x 10 reps (135lbs/95lbs) Pull-Ups x 15 repsRead more

    BootCamp 8:00am Crossfit Kids and Olympic Lifting 9:00amRead more

Check out the wall Greg built to keep the adults out of the kid’s area during CrossFit Kids! We wanted to play dodgeball, too!   Strength 4 rounds today Rest about 2 minutes between movements and rounds Back Squat (6-8 reps @ 30X1
) Weighted Pull-ups (Pronated Grip Pull-Ups 5-7 reps) These are chin-ups, palms towards your face! Conditioning “Little Bear” Three sets of: Barbell Complex x 5 reps Rest 2 minutes between sets The Barbell Complex=
Power Clean/Front Squat/Shoulder to Overhead/Back Squat/Shoulder to Overhead With PERFECT form, choose a weight that feels medium/heavy, then increase weight over the three rounds.Read more