CrossFit Golden: Friday 2.22.19

“The Open” is here!

The Open refers to the CrossFit Games Open, a worldwide CrossFit competition. “This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.”

Every Friday for the next 5 weeks, each CrossFit class at CFG will complete the workout of the week for the Open. Each workout will offer an “Rx’d” version AND a “Scaled” version, so that everyone in the gym will be able to complete it based on their ability levels.

If Friday doesn’t work, the two other times where the workouts can be completed will be Saturdays during Open Gym (11:00am-1:00pm, space permitting), and Mondays from 5am-Noon, and then 1:00pm – 5:00pm.

While it is NOT required to sign up for the Open, if you would like to (and be ranked alongside nearly 300,000 other athletes worldwide), simply go to and sign up. Once you do, be sure to select “CrossFit Golden” as yourAffiliate! If you do not want to sign up for the Open, do not worry you will still be doing these workouts every Friday for the next 5 weeks.

Once you sign up be sure to add the hashtag #crossfitgolden to be added to the CFG custom leaderboard so you can see how other members are doing in the Open!

If you have any questions, please don’t hesitate to ask one of your coaches.

Let the Open BEGIN!

Crossfit Games Open 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Three Sets of:
Windshield wipers (10-12 Reps)
Rest 60 seconds
Half Kneeling Landmine Press (5 Reps each arm @ 20X1)
Rest 60 seconds