I love pictures like this from the gym. It’s Heat 2 just cheering on Heat 1 through their “Baseline” Re-test this week. There is so much support in the gym, and it makes me really happy. Thanks for being awesome, everyone!   Strength 3 Rounds Bench Press (6-8 reps @ 20X1) Rest 60 seconds between both stations and between rounds Pull-ups (Max Reps) If athlete cannot perform 3-5 unassisted pull-ups, use the following modification with as few bands as necessary: 3-5 reps @ 51X1 Please note the FIVE second lower, the 1 second pause at the top AND the bottom, and the EXPLOSIVE “up” phase. Let’s continue to build strength here, team! Conditioning 
For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run If weather does not permit, complete a 300m Row for every run intervalRead more

Todd and Janene just hanging out with some Hollow Body Holds. (Round those shoulders ups a little more, Todd!) 6:30 Olympic Lifting Class will be combined with the Regular CrossFit Class for today! Strength Snatch (Take 15 min to build to TODAY’S 1RM Snatch) Warm up, be smart, relax your arms, and let’s hit some PR’s today! Plan on getting 4-5 heavy attempts.   Conditioning Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM Each Row interval is meant to be an all-out sprint. Please do not hold back.Snatches should be done as single attempts, not touch-and-go. Practice PERFECT form on each rep, try not to miss a single one today.Read more

  The crew from this past Saturday’s Boot Camp class. You guys and gals did a great job! Strength Four rounds: Front Rack Lunge (8-10 reps each leg ) Try to keep moving through all ~20 steps Rest 2 minutes between rounds   Conditioning Complete as many rounds and reps as possible in 10 minutes of: 155/105 lbs Power Cleans, 10 reps Over the Bar Jumps (over and back = 1), 10 reps Burpees, 10 repsRead more

For those of you who might not have seen the post on Facebook, Coach Noah WON the Colorado State Olympic Weightlifting Championships for the 77kg weight class. Congrats, Coach! Can you guys believe that the OPENutrition Challenge is OVER?! 30 days sure did fly by, and I know that I’ve personally talked to almost 1/2 dozen people who have lost over TEN POUNDS just by cleaning up their diet! I can’t wait to hear more success stories from members over the next few days. BUT, you know what that means…. It’s time to RE-TEST the “Baseline” workout!! Come in tomorrow ready to go, and let’s set some PR’s! Good luck. Have Fun. I believe in you! -Coach Tom Conditioning Baseline (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups Strength 
Four sets of: Deadlift x 3-5 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 10...Read more

It was kind of a big weekend for the CrossFit Golden family. Our fearless leader, Greg, proposed to his sweetheart Jess during their weekend vacation. CONGRATS YOU TWO!!!! We’re all SOOOO happy for you guys!!! Strength Complete 4 total rounds. Shoulder Press (Four sets of 4-6 reps @ 20X1
) Rest 90 seconds Hollow Body Hold (30 seconds per round) – Hollow Rocks for more advanced athletes Rest 90 seconds Oh, and hey guys and gals… please remember to BREATHE while holding the Hollow positions. Thanks! 🙂 Conditioning In teams of three, complete five rounds each for time of: 250 Meter Row Sprint Ball Slam, 15 reps Only one athlete works at a time. While one athlete works, the other two teammates rest. As soon as one athlete completes 15 Ball Slams, the next athlete can begin rowing. Try to complete each round as a full sprint. All out, pedal to the metal!Read more