CrossFit Golden: Friday 2.24.17

Kallie is heading to Kansas City for the USAW Junior National Weightlifting Championships. She lifts tomorrow (Friday) at 3pm MST. Click here to watch the live stream! Good luck, Kallie!!


“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.” (More information, and to register/sign up, click here to go to the Games website!)

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 (10:00am-Noon, space permitting), and Mondays from 5am-Noon, and then 1:00 to 3:30pm.

Prizes! There will be one winner crowned each week for the Rx’d AND one for the Scaled version of each workout. (No one athlete will be eligible to win more than one week.) If a workout is repeated from last year, there will be an award for the Most Improved Score. At the end of the Open, there will be two additional prizes awarded; Most Improved (overall performance from last year) and Rookie of the Year (best performance for a first time Open competitor).

While it is NOT required to sign up for the Open, if you would like to (and be ranked alongside nearly 250,000 other athletes worldwide), simply go to and sign up. Once you do, be sure to select “CrossFit Golden” as both your Affiliate AND Team!
If you have any questions, please don’t hesitate to ask one of your coaches.

Have fun, and here we go!!



Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Click HERE to learn more about the workout, including scaling options.