Coach Ryan is obviously enjoying his time in Alaska! Check out this awesome picture of a hike he went on the other day. Keep sending these pics to us! The Bogey shirt is making it around the world!

 

Special Announcement:

Hey Friends!

In the last month or so, a lot of members have been bringing friends in to try classes. We LOVE visitors at CFG, yet we need to make sure we are properly staffed for the people who are going to be working out. We purposefully staff multiple coaches at big classes to make sure everyone is getting the coaching they need. If we have someone dropping in that is not familiar with CrossFit or needs extra attention, we need to make sure to have more than one coach scheduled so we can help the new friend out and make sure the regular members get the attention they need.

That being said, if you have friends that you want to bring to CFG….. PLEASE BRING THEM!! Just make sure you email Greg ([email protected]) and let him know the date and time you want to bring your friend. We can then figure out which class is the best option for that person, or if we want to set up an Intro class with them and get everything scheduled.

Thank you for your help with this!

The CrossFit Golden Coaches

 

Conditioning

In teams of four, with only 1 person working at a time, complete the following:

300 Kettlebell Swings (24/16 kg)
250 Push Press (95/65 lbs)
200 Pull-Ups
150 Box Jump Overs (24/20″)
1600 Meter Medicine Ball Relay

Scale reps accordingly based on the number of partners available!