Hey everyone, we got our new CrossFit Golden onesies delivered today!! Pregnant women…. come pick them up for your future CFG All-Stars!   Strength Clean (Four sets of 1.1.1.1) Handstand Push-ups (Max reps) 30 seconds rest between movements. 2 minutes rest between rounds.   Conditioining Three rounds for time: Deadlift, 15 reps Hang Power Clean, 12 reps Front Squat, 9 reps Jerk, 6 reps Use the same barbell for all movements. Rx’d weights- 155/105lbsRead more

  This past weekend, Scott had a surprise birthday party for his big 5-0. Check out his cake!   Strength Front Squat Set 1- 50% x 5 reps Set 2- 75% x 3 reps Set 3- 85% x 2 reps Set 4- 90-95% x 1 rep Set 5- Test 1RM Set 6- OptionalIf it feels good today, go for it. If weight feels heavy, work on perfect form. Conditioning Complete 5 sets against a 60 second running clock:Heavy KB Swings, 10 reps (24/16kg) Barbell Thrusters, Max Reps (135/95 is Rx’d weight)Rest 60 seconds between rounds Score is max number of Thrusters completed during the workout.Read more

8am: Boot Camp 9am: Olympic Lifting with Coach Noah -15 minutes to establish a heavy 1 rep Snatch -15 minutes to establish a heavy 1 rep Clean & Jerk    Read more

Yeah. We love the view at the gym, too!   Conditioning CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Prescribed weight for this workout is 135/95lbs. The substitutions for Toes-To-Bar will be either Knees to Elbows, or Hanging Knee Raises. Pace yourselves through this one. Good luck, have fun, I believe in you!Read more

Friends, we’re a few weeks into our OPENutrition Challenge. HOW ARE WE DOING?! Let’s get the conversation going on our Facebook page. Almost 1/4 of the gym is participating. I want you all to see the huge support network you have working with you. One success story…. member Stanley (aka Tan Lee) just weighed in at under 200lbs for the first time in a year and a half. To celebrate, he also got his first-ever Bar Muscle-Up on Tuesday! CONGRATS!!   Strength Bench Press- 4 total sets Set 1- 3 reps Set 2- 2 reps Set 3- 1 rep Set 4- 1 rep   AS ALWAYS with Bench Press, please use a spotter when lifting anything more than the empty bar. No exceptions. Try to increase weight each set. Conditioning Three rounds for max reps:   60 seconds- Goblet Squats (24/16kg) 60 seconds- Sit-Ups 60 seconds- Hand-Release Push-Ups 60 seconds-...Read more