CrossFit Golden: Friday 8.12.16

REMINDER the following classes will be CANCELLED Saturday 8/13/16:
CrossFit Kids- 9:00am
Olympic Lifting- 10:00am
Strongman Saturday- 11:00am

The classes BELOW are still on:
Boot Camp- 8:00 & 9:00am
Open Gym- 10:00am-Noon

Also, GOOD LUCK to all of our athletes competing in various events this weekend! More information to follow tomorrow!


When your parents are working out at CrossFit Golden, you can just sit back and read in the kids room!



Three sets
Bench Press (6-8 reps @ 20X0)
Rest 15-20 seconds
Dynamic Push-Up (10-12 reps @ 10X0)
Find a variation where reps can be completed without much rest between them
Rest 2-3 minutes


Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots (20/14”)
Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets
Aim for unbroken Wall Balls
Track total Pull-Up reps!