CrossFit Golden: Saturday 7.4.20


CrossFit Golden: Saturday 7.4.20

In years past we have been closed on 4th of July to perform Clovis. We will be open this year and running normal Saturday classes. If you would like to perform Clovis on your own, feel free to come in and complete it on the open gym side. You must be finished by noon when the gym closes. 


For time: 

Run 10 miles

150 Burpee pull-ups 

Partition the run and burpee pull-ups as needed.

Normal Class will be as Follows (for Bootcamp): 

Three Rounds, for max reps:

2 Minutes of Lunge Matrix (Forward, backward, lateral, bowler, switch legs)

2 Minutes of Dumbbell Devils Press (or Burpees)

2 Minutes of Weighted Step Ups (or unweighted)

2 Minutes of Core Movements – Choose your own adventure

2 Minutes of Rest

Zoom Link for On Demand Class:

8AM Class (Mon-Fri):

Meeting ID: 371 461 013

Password: 385206


Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE