True love is cheering on your husband at the gym, and then standing on his back to help him recover and work mobility. Danny and Sarah, you guys have got it right! 🙂   Strength Six sets of: Back Squat Set 1 – x 3 reps Set 2 – x 2 reps Set 3 – x 1 rep Set 4 – x 3 reps Set 5 – x 2 reps Set 6 – x 1 rep Rest 2-3 minutes between sets No tempo work today!! Make your goal to try and increase the weight for corresponding weight sets. Example, try to make your second set of 3 reps heavier than the first set of 3. The 6th set, the single, should be your heaviest attempt if you broke down the weights appropriately. Conditioning Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Ball...Read more

  Jeananne tearing it up on some deadlifts yesterday during her attempt at 14.3!   Boot Camp: 8am Olympic Lifting: 9amRead more

Alright, friends. LOTS of deadlifts tomorrow, and many of them are HEAVY. Please read the following note, and make sure your CFG friends do, too. It’s about to get serious for a minute! “For the CF Games workout, 14.3, CrossFit Golden will absolutely not allow bad form from members lifting heavy weight. That means if an athlete’s back starts to round in an unsafe way, a coach will immediately walk over to that athlete and let them know to either go down in weight, or that they’re done for the workout. Our goal, as always, is for no one to get hurt working out at our gym. This is one workout over a lifetime of competitive exercising, there is no reason for anyone to injure themselves because their ego told them they could lift a bar, but their body told them to let go of the bar. Thank you for...Read more

Because of course, why would a human sit IN the chair, and a dog on the arm? The Bogeman, just sitting atop his throne with Coach Noah hanging out.   Strength 
Five sets of: Overhead Squat (from rack) x 6
 @ 40X2 LIGHT/Medium weight Focus is stability, stability, stability. Rest 3 minutes between sets Conditioining Three sets for times of: 100 Double-Unders 30 Kettlebell Swings
 – light/medium weight and unbroken 15 Pull-Ups Rest 3 minutes Sub for Double-Unders will be 200 single-unders. (Do doubles if you can link together a minimum of 10 or so per attempt) Pull-Ups should be done in no more than about 2 sets total to complete 15 reps each roundRead more

  Aside from running the best CrossFit gym in Denver, Colorado, Greg Walker also babysits small children! (Just kidding, please do not start asking Greg to babysit your kids. Seriously.) 🙂   Strength 3 Rounds: Bulgarian Split Squat (8-10 reps @ 30X0) Rest 30 seconds Single-Arm Trap 3 Raises (8-10 reps @ 2111) Neutral spine on bench like lawnmower, arm out to 45 degree angle, thumb to the sky.https://www.youtube.com/watch?v=mcd7dFAfpEw Get on bench like a single-arm row. Arm goes out to a 45 degree angle, thumb is UP towards the sky. Neutral spine, shoulders down and back. Weight is meant to be LIGHT. View this as a rehab/prehab exercise. Be very aware of the tempo, and try not to stop moving throughout all 8-10 reps per arm.Rest 2 minutes between rounds. Conditioning 15, 12 and 9 reps for time of: Thruster Burpees(Recommended weights 135/95 lbs – however, feel free to substitute in KB...Read more