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...Read More