CrossFit Golden: Friday 7.31.15


The gym will be CLOSED this weekend (both Saturday and Sunday), as we will be hosting the CrossFit Endurance Seminar at CFG, and CrossFit HQ doesn’t allow host gyms to have classes on seminar days. Sorry for any inconvenience!

Saturday’s Gym Workout will be held at Red Rocks Amphitheater at 8am!

Sunday will be a CrossFit REST day for CFG. If you would like to be active, get outside and have some fun with family and friends!


Husband and wife doing their KB Swings. Nice work Shae and Grant!


Six sets
Back Squat (Build to today’s heavy 1RM)
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep

Rest 3-4 minutes between sets


In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar