CrossFit Golden: Friday 6.17.16

– Strongman Saturday starts this Saturday at 11:00am
– Yoga is CANCELLED this Sunday (6.19.16) due to Father’s Day
– There will be a dry needling seminar on Tuesday (6.21.16) here at the gym at 7:30 hosted by our friends at Cascade Sports! Come learn about how this can help you!


Gietl-juice showing what strong deadlifts should look like.

Baseline (Time)
500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
Dumbbell Walking Lunge (Every 3 minutes, for 12 minutes – 20 Lunges) – 4 sets
20 Walking Lunges = 10 each leg with Dumbbells or Kettlebells
Go as heavy as possible each set.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds
On the Single Arm Dumbbell Row, be sure to pause for one second at the bottom AND the top of each rep.