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Luisa working through some Snatch work this week! Crossfit Golden Trail Run: 6:00 p.m. Metcon Five sets for max reps of: 60 seconds of Pistols/Single-Leg Squats (Left) 60 seconds of Pistols/Single-Leg Squats (Right) Rest 90 seconds 90 seconds of Kettlebell Swings (24/16 kg) (RX + 32/24kg) Rest 60 seconds 60 seconds of Double-Unders Rest 60...
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Long Metcon with some barbell work today!! – Metcon Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans 9 Front Squats 6 Shoulder to Overhead
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Going to hit up Evergreen Mountain and Three Sisters tomorrow. Meet at the parking lot at 6pm, directions can be found here.  
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Bekah always having a good time! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Five sets of: Bulgarian Split Squat (6-8 reps) Rest 45 seconds Ring Push-Ups (Max reps) Rest 45 seconds – Metcon Four sets for max reps of: 45 seconds of Burpees Rest 45 seconds 45 seconds of V-Ups or Hollow Rocks Rest 45...
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Throw back to last open with Muffy and Coach Lacey! – Weightlifting Take 12-15 minutes to work on Snatch technique  – Metcon  Five rounds for time of: 3 Power Snatches (heavy) 12 Pull-Ups (RX + 4 Muscle Ups) Note weight used.  
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Metcon In teams of two, compete “Reps for Rescue”: 400 meter Run (between each movement) 100 Wall Ball 100 Pull-Ups 100 Hang Power Cleans (95/65) 100 Burpee Box Jumps (24/20)  
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Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturdays: 11 a.m. Open Gym: 10 a.m. – Noon
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Weightlifting Every 2 minutes, for 10 minutes (5 sets): Walking Lunges x 20 reps Followed by: Every 2 minutes, for 8 minutes (4 sets): Dumbbell Floor Press x 8 reps  – Metcon For time: 40/30 Calories of Rowing 30 Dumbbell Thrusters Goal Today 1-2 sets – let’s see how many people can go unbroken!  
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Karl has asked to do this run all summer, so before it’s get too dark we are going to run Silver Dollar Lake Trail tomorrow.  We will meet/leave the gym at 5pm and carpool up to the trailhead to start the run at 6pm.  Bring a head lamp just in case and we will get...
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