Our very own “Muscle Hamster” is one strong dude, huh? This is going to be a FUN day! Just show up to the class you like, and you’ll have a great time. Please don’t plan on attending BOTH Boot Camp and Olympic Weight Lifting class today!   Boot Camp will include a MYSTERY WOD with Coach Tom. For Olympic Weight Lifting Class… we’re going to go for it a little bit. If you attend this class, please be ready to lift some weight with Tom! Competitor Team, you will still be practicing at 10am with Coach Ryan!Read more

  In honor of today being Valentine’s Day, we’re sharing a picture of one of everybody’s favorite couples at CrossFit Golden: Mr. and Mrs. Dan and Janet “The Beard”!   Strength Power Clean (15 minutes to find today’s 1RM Power Clean) -Don’t be afraid to get UNDER the bar! Remember, “Power” just means above parallel. 1 inch above parallel is still a Power Clean! Let’s hit some PR’s today! Conditioning For time: Row 30 Calories Burpees- 30 reps Ball Slams (40/30)- 30 reps Kettlebell Swings (24/16kg)- 30 reps Push Press (115/75)- 30 reps Pull-Ups- 30 reps Since athletes will likely be spread out throughout this workout, please feel free to share Slam Balls/KB’s/etc if necessaryRead more

How many of us spend enough time on warming up and proper mobility? For one, I know I don’t, and it’s something I’m really trying to work on. Think of your body as a machine (which it is!) and realize that we need to perform proper maintenance on that machine in order for it to function properly.  Showing up a few minutes before class, and/or staying a few minutes after, and being productive with that time to help us perform better or recover more efficiently is so important. I’m going to get better at it. Is anyone with me? -Coach Tom   Strength   Three Rounds: Dumbbell Walking Lunge (20 steps (10 each leg)) Perfect form, stack the knee in front every time, weight in heel of front foot, stand alllll the way up in-between steps.Try to keep moving through all 20 steps, so no pausing in-between steps, choose weight accordingly....Read more

  Just a little between-workout relaxation at Boot Camp on Tuesday!   Strength 
Weighted Pull-Ups (6 Sets): Set 1 – x 3 reps *Set 2 – x 2 reps Sets 3-6 – x 1 repRest 2-3 minutes between sets, building to today’s 1-RM During rest period, complete 30-45 seconds of an ab movement (sit-ups, crunches, bicycles, etc) Conditioning Three rounds for time of: 
Pull-Ups x 20 reps 24/16kg Goblet Squats x 15 reps 400 Meter RunRead more

Lucas working on his balance!   Strength Four sets of: Hang Snatch + Snatch Rest 2-3 minutes Conditioning In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Balls (20/14 lbs) 12 BurpeesRead more