CrossFit Golden: Friday 8.8.14

1- There will be NO CrossFit Kids or Olympic Lifting Class this Saturday due to the CrossFit Roots Olympic Weightlifting Meet and the Ragnar Relay! Good luck to all athletes competing this weekend!

2- In case you’d like to head up to Roots this weekend to cheer on our lifters, here are the times of our athletes or friends who are competing on Saturday!

Flight 1 – Women: 9:45am

Lacey Mcquinn
Megan Isherwood
Flight 2 – Men:11am (tentative)

Tim Crumrine
Dan Weaver
Flight 3 – Women:12:15 (tentative)

Christie Redmond



Thanks for the great shot, Coach Megan!


Snatch (Take 12-15 minutes and build to today’s 1RM)
Based on athlete ability and comfort level, make the necessary modifications to your lift of choice today:

Example: Hang Snatch, Power Snatch, Full Squat Snatch, etc.


Complete rounds of 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)

Sets do not need to be unbroken, but form should be solid for both movements throughout.