One of our Marines, Tim, tossing the ball up just underneath his flag. Thank you (and everyone else at the gym who serves, or has served) for everything!   Strength Snatch Balance + 3 Overhead Squats (1 Snatch Balance + 3 Overhead Squats) Conditioning Power Snatch (115/75), 12 reps Box Jump (30/24), 12 reps Power Snatch (115/75), 9 reps Box Jump (30/24), 9 reps Power Snatch (115/75), 6 reps Box Jump (30/24), 6 reps Power Snatch (115/75), 3 reps Box Jump (30/24), 3 reps Then… 600m Run   Time ends when the athlete touches their barbell after the run. If weather does not permit, athletes should row 300m after the round of 9 reps and the round of 3 reps.Read more

  The CrossFit Golden Olympic Weightlifting area. We’re so excited to have these three beautiful platforms set up for our athletes who are getting more serious about their Olympic Lifting and competing in CrossFit! Did someone say they would like more Olympic Lifting classes on the schedule? Oh, ok… we’ll get to that soon!   Strength Push Press (3-5 reps) Four sets – Rest 2 minutes between sets   Conditioning Every minute, on the minute, for 16 minutes: Odd Minutes- Power Cleans, 5 reps (135/95) Even Minutes- Burpees, 10 reps We’ll allow Rx PLUS for this workout.That means that if you’re a male or female with near-perfect form on Power Cleans at 135/95lbs, you can scale up to 155/115, respectively. The focus on this workout will be getting through the burpees as fast as possible each round. If you can touch-and-go your Power Cleans, try to do that today.Read more

  Coach Tom participated in the Winter WOD Fest competition this past weekend. And WON! Yeah, CrossFit Golden!   Strength Complete 5 Rounds of this circuit Back Squat (2-4 reps  @ 30X1) Single Arm Dumbbell Row (8-10 reps @ 2111) Rest :60 between stations Rest 2:00 between rounds   Conditioning Row 1000 meters followed immediately by… Three rounds of: Double-Unders, 30 reps Kettlebell Swings, 20 reps (24/16kg) Handstand Push-Ups, 10 reps Modifications: DU’s- 90 single-unders HSPU’s- 4 wall climbs, 6 partial wall climbs to shoulder tapsRead more

Boot Camp: 8am A.  Sled Drags!!! B.???? C.????   Olympic Lifting: 9am (with Coach Sergio) A) 2 Pos Snatch (hi-hang, low-hang 2″ from floor) x 5 sets 1B) Muscle Snatch: 5 sets of 3 reps 2B) Snatch Balance: 5 sets of 3 reps    Note: We have had a lot of folks ask about attending both the boot camp and Olympic Lifting class on Saturday. Coach Tom and I are okay with this, but you will NOT be allowed to go heavy on your olympic lifts and will have to keep under 60% of your 1rm. Safety first.Read more

Friends, today’s workout is a challenging one. We, as coaches, encourage you to make it if you can. The workout today offers you the opportunity to push yourself in new ways and see how far you can get through this workout. If you’ve never used a heavier Wall Ball, today is the day to try and give it a shot! If you’ve never done 150 Wall Balls in one workout before, try to get through as much as possible. Based on your age and ability level, we may be able to push a little more than usual. Get excited, talk with your coach, and give it a go! No cherry-picking, guys and gals. Crush this! Good luck, have fun, we believe in you!   Conditioning CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsRead more