CrossFit Golden: Friday 2.27.15


As the 2015 CrossFit Open begins, we wanted to share a Success Story with the members of CrossFit Golden!

Pictured above is Cathy, who started training at CFG 5 months ago, almost to the day. Her first day in the gym she completed HALF of the Baseline workout (which was a 250m row, 20 Air Squats, 15 Sit-Ups, 10 Hand-Release Push-Ups, and 5 pull-ups). The workout took her 7:15. On Tuesday of this week, Cathy was able to complete the FULL version of the Baseline(which is a 500m row, 40 Air Squats, 30 Sit-Ups, 20 Hand-Release Push-Ups, and 10 pull-ups) with necessary modifications, in 7:17!! That’s DOUBLE the work, in the same amount of time!

Cathy, we are so proud of all of the improvements you’ve already made, and can’t wait to see what’s yet to come!



Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap


Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.


For those of you who think you’re “not ready” to compete in the CrossFit Games Open, remember that there is a Scaled Division this year! Feel free to CLICK HERE to sign up if you’d like. We’ll be completing the workouts at the gym every Friday anyways for the next 5 weeks!