What a great weekend for CrossFit Golden athletes! The women (Jess, Lacey, and Christie) won the CrossFit Cherry Creek Triple Threat Competition, while the men (Greg, Dan, and Max) got third! At the Alpine CrossFit Legends Competition, Megan and Danny both finished in 4th, with Coach Tom finishing in 6th! Great job to our athletes, and THANK YOU SO MUCH for all of our athletes who came out to support their friends this weekend! Your love means more than you’ll know. We have at the best community out there. THANK YOU!

 

Strength

Four sets today. Rest 1-2 minutes between movements and rounds

Front Squat (6-8 reps @ 30X1
)

Ring Rows (8-10 reps @ 2111
(get as horizontal as possible)
)

 

Conditioning

For time:

Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters

Try and hold someone consistent times on your Row splits. No snaking on push-ups, please!