Class Schedule For Today: Morning: 8am Only Evening: Regular classes (4pm, 5pm, 6pm and 7pm) Warm-up: Indoor Run 2×10 Tuck Jumps 2×20 Squats Strength: We will be focusing on the Olympic lifts this week, so come prepared to work on technique. 1) 3 Squat Cleans & 1 Split Jerk, 1x(3CL+1J)@60%, 1@65%, 4×1@70% 2) Front Squat 4-4-4-4-4 @ 70% Notes:   Modifications- Squat Clean: Hang Squat Clean or Hang Power Clean Split Jerk: Push-press or Shoulder Press   Warm-up sets are not included in. Weight volume is not too high so warm-up as needed.   Do not deviate from the percentages. If you do not have an established max, work off of perceived exertion. Conditioning: AMRAP 10min 5 Thrusters, Heavy 35 Double Unders or Tuck JumpsRead more

Reminders: No Yoga today. CF Endurance Kick-off at CrossFit Golden, 10:30am. There WILL NOT be a workout, so if you need to get your WOD on, do it at the 9am class. Workout: “Hortman” AMRAP 45min 800m Run 80 Squats 8 Muscle-ups (Mod=16 Pull-ups and 16 Dips) Yes, we will be running outside. Hint: Dress warm!  Read more

Reminders: CrossFit Endurance Kick-off this Saturday, 10:30am at CrossFit Golden No Yoga this Saturday   Warm-up Indoor Run 2×5 Wall Squat 2×10 Squat 2×10 Jump Squat Strength: 1) Back Squat 3-3-3-3-3 then one set of 12+ Last Done: 1.18.13 2) Bulgarian Split Squat 3×10 (right+left=1) Conditioning: AMRAP 12min Bar Bell Complex Weight Range: 25#-115# 6 reps of each movement Dead Lift Bent Over Row Hang Power Clean Front Squat Push Press Back Squat Last Done: 11.30.12Read more

Warm-up: Ladder Drills Conditioning: 3 Rounds :45/:15 Wall Ball Wall Sit Head Cutter Dead Hang, from pull-up bar Ball Slam Plank, Elbow, Locked out or Ring Compare to 9.25.12Read more

Warm-up: 100ft Lunge w/stretches Mobility: Posterior Chain Floss Strength: 1) Weighted Lunge 3×10 Right+Left=1 2) Pendlay Row, 4×10 Conditioning: AMRAP 15min 10 Kettle Bell Swings, 24kg(16kg) 10 Box Jumps, 24″(20″) 10 Ring Dips, band will be allowedRead more