Memorial Day “Murph” Hero WODRead more

Memorial Day “Murph” Hero WOD Monday, May 31, 2021 CFG will be doing our 9th Annual Memorial Day Murph WOD and BBQ here at CrossFit Golden. There will be 5 heats going from 7:30am through 12:30pm and will be immediately followed by a cookout/get together behind the gym catered by Bonfire Burritos! The event will be the only workout held that day. Sign-up will be through Wodify and will be available seven days in advance! Scaled & partner variations of the workout will be available. See bulletin board for more details early next month Sunday’s Metcon Complete as many rounds and reps possible in 25 minutes of: 25/18 Calories of Assault Bike or 500 Meter Row or 400 Meter Run 20 Slamballs (30/20 lbs) 25/18 Calories of Assault Bike or 500 Meter Row or 400 Meter Run 20 Dumbbell Push Press (50/35 lbs) 25/18 Calories of Assault Bike or 500 Meter Row or 400...Read more

Boot Camp & Arm Farm!Read more

Back Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat *Sets 1-3: 4 reps @ 80% *Sets 4-5: 8 reps @ 70% Metcon Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) Max Reps of Bar-Facing Burpees Rest 4 minutes between setsRead more

Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean This is Week 1/10 of this cycle and we are focusing on technique. Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Bar Muscle-Up OR… Option 2 For time: 15 Power Cleans (155/105 lbs) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring DipsRead more