“Fight Gone Bad” heat times will be posted tomorrow at 10am. Warm-up/Mobility: Coaches Choice, 10min Strength (De-load): 1) Bench Press, 3×5 @ 40%-50% Warm-up with 1×5 first 2) Close Grip Bench Press, 3×5 No warm-up needed, weight should be light 3) Power Clean Warm-up, 3×3 Conditioning: This workout is done continuously, no rest between segments (9min total). 1:00min Max Rep Pull-up 3:00min AMRAP 9 Power Cleans, 45#-135# 12 Toes 2 Bar 1:00min Max Rep Pull-up 3:00min AMRAP 9 Power Cleans, 45#-135# 12 Toes 2 Bar 1:00min Max rep Pull-up   When going to the second 3:00min AMRAP, pick-up where you left off, so if finished at 6 Cleans for the first AMRAP do the remaining 3 on the second.   Score will be total pull-ups and total rounds.Read more

Sing-up for “Fight Gone Bad” is closed. Based on the number of willing participants, we will be hosting the event at CrossFit Golden. We will be posting the heat times on Friday at 10am There will not be Bootcamp or Weightlifting that day. Warm-up/Mobility: Coaches Choice, 10min Strength (De-load): 1) Dead Lift 3×5 @ 40%-50% Warm-up with 1×5 first 2) Weighted Lunge 3×5 (R+L=1) No warm-up needed Conditioning: 5-10-15-20-15-10-5 Kettle Bell Swings or Ball Slams Goblet Squats   Workout looks like: 5 KBS + 5 Goblet Squats, 10/10 and so on…. Cool Down (if time and on your own): Core 100 CrunchesRead more

Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: 1) 15min to establish a 3RM Hang Squat Clean Warm-up as needed 2) 10min to work on Split Jerks Keep the weight light and reps between 1-3 Endurance: This workout is from our CrossFit Endurance program. 2 x 800m Run 3min Rest between efforts If rain, substitute a 1000m RowRead more

Couple of things for this week. 1) This week will be a de-load week. The sets, reps and weight percentages will be relatively low (conditioning will be toned down a bit, and should not be done at 100% effort). Use this week to recover, especially if you have been hitting it hard the past couple of months. If you choose to take the entire week off and completely rest, you will not miss anything in regards to our current strength training cycle (which we are half through and will conclude with a max week in November). 2) 3rd Annual “Fight Gone Bad” Fundraiser, will be this Saturday at 10am. Location(s) will be announced no latter then Thursday and heat times will be posted at 10am on Friday. There will be a sign-up sheet at the gym Monday-Wednsday. Read over the workout and indicate weather you will do the workout Rx’d...Read more

Couple of things for this week. 1) This week will be a de-load week. The sets, reps and weight percentages will be relatively low (conditioning will be toned down a bit, and should not be done at 100% effort). Use this week to recover, especially if you have been hitting it hard the past couple of months. If you choose to take the entire week off and completely rest, you will not miss anything in regards to our current strength training cycle (which we are half through and will conclude with a max week in November). 2) 3rd Annual “Fight Gone Bad” Fundraiser, will be this Saturday at 10am. Location(s) will be announced no latter then Thursday and heat times will be posted at 10am on Friday. There will be a sign-up sheet at the gym Monday-Wednsday. Read over the workout and indicate weather you will do the workout Rx’d...Read more