CrossFit Golden: Friday 8.21.15

Friendly reminder that Boot Camp on Saturday will be held at Red Rocks Amphitheater at 8am. We’ll meet at the TOP of the stairs. There will still be Olympic Lifting and CrossFit Kids at their regularly-scheduled time of 9am at the gym!


Just some parents and their kids hanging out after the workout on Thursday!


Partners alternate whole rounds for time and complete four rounds each of:

Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 300 Meters

Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.

The same kettlebell should be used for both the Push Press and Goblet Squats. Please feel free to use your “free hand” to stabilize the KB as it comes back down to your shoulder. If you complete the entire workout with the same weight, give yourself the “Rx” for today! Simply write your weight used in the comments section.