CrossFit Golden: Friday 12.6.13

Today is a big day for CrossFit Golden!

ALL DAY is “Bring Your Friend” to the gym day. Any class, any time, any number of friends!


Then, tonight at 6:30 is our Holiday Party, complete with Ugly Sweater Theme!

This Potluck-themed bash, will be our chance to hang out with friends from the gym, and strengthen our community even more!

Bring your favorite dishes, and as usual, this party will be a BYOB affair. We can’t wait to see what sweaters your guys bring!




As a team of 2: Complete as many rounds and reps as possible in 12 minutes of:

10 ball slams

10 wall balls

10 knuckles to toes

Athlete 1 does 10 Ball Slams, while Athlete 2 rests, then Athlete 2 does 10 Ball slams , while Athlete 1 rests.  team cannot move on to next movement until both members have complete the movement.


Complete as many rounds and reps as possible in 8 minutes of:

While partner one works, the other partner will plank…

50 – single unders

10 – ┬ájump squats

10 – Med Ball Twist

If no partner, plank one to one ratio of time it took to complete one full round