By complete coincidence, we had so many families at the gym on Wednesday. Father/son, Mother/son, cousins, and Mother/daughter, all in one class. Families that CrossFit together, stay together! Friends, really cheer each other on for the 500m Row today! GOOD LUCK! – Coach Tom Warm-up Group Warm-Up – Coach’s Choice Work on Mobility for 10 minutes on your own. Ask your coach if you need suggestions on how to warm up your body for the workout. 5 sets of 20 reps Russian Twist w/ Med Ball. Rest 90 seconds between sets. (feet off the ground if you can) Conditioning Part 1: 500m Row (Time) Go for it on this one. Push. Part 2: CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches (75/55)Read more

  So…. this happened on Wednesday. Wes, one of our awesome firefighters, did a little bit of deadlifting. He pulled 445 pounds for 3 reps. FOUR HUNDRED AND FORTY-FIVE POUNDS! FOR THREE REPS!  WOW!   Strength Push Press plus Push Jerk (Complete 6 sets of one cycle) From the rack, perform one Push Press immediately into one Push Jerk Metcon Three Rounds for Time: 6 Handstand Push-Ups 9 Front Squat (115/75) 12 Barbell Jump Overs (Over and Back = 1) ***** Notes for this workout: Handstand Push-Ups- 3 per round Front Squats are to be pulled from the ground The first rep MAY be a Squat Clean *****Read more

  I’m kind of a shoe nerd. I LOVE bright, neon, colorful gym gear, too. Is there someone at the gym that has your favorite shoes? My answer: Coach Ryan’s Neon Green Nike Weightlifting shoes. -Tom Sidenote: Way to go, two people in the picture wearing Nike socks with Reebok shoes?! Eek.   Strength Deadlift (Build to TODAY’S Heavy 3 Rep Max) Conditioning Three Rounds for Time: 500m Row 30 Kettlebell Swings (24/16) 15 Hand-Release Push-UpsRead more

CrossFit Golden is proud to now display the flags of our 5 branches of the US Military. Thank you, to the Men and Women who sacrifice (and have sacrificed) their lives to protect our freedom.   Strength Three sets of: 4-6 Overhead Squats @ 20X1 Rest 2:00 3-5 Pull-Ups @ 21X0 Rest 2:00 Conditioning 4 Rounds for Time: 15 Pull-Ups 30 Wall Balls (20/14) 40 Double-Unders / 80 Single-UndersRead more

Jerry doing weighted step-ups with our awesome new American Flag hanging in the background. Strength Clean- In 15 Minutes, build to a heavy Clean for today Conditioning Three Rounds for Total Reps: As many reps as possible in 60 seconds of Shoulder to Overhead Prescribed Weight 135/95 lbs Rest 3 Minutes between RoundsRead more