CrossFit Golden: Monday 2.22.16

CrossFit Golden Family,
The CrossFit Games Open starts this week, and we wrote a post to explain to everyone how the Open is going to be run this year at CFG. Please CLICK HERE to read, and let the coaches know if you have any questions.
(Post can also be found by going to the Knowledge page of
The gist of it, though, is that we will do the Open Workout for the week every Friday as the gym WOD, and that any athlete who comes in that day will have their scores counted towards their team. There is no minimum number of athletes required, and members of CFG don’t have to do anything different than usual!
Welcome Julia, another new member of the CFG family!
Back Squat (Build to heavy set of 6 reps)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.


Four sets of 3-minute sprints of either:
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.
Score total number of rounds and reps completed. In comments, type whether “Cindy” or “Mary” was completed.