CrossFit Golden: Sunday 11.6.16


Daylight Savings ends tonight, so remember to set your clocks back one hour!

CrossFit- 9:00 & 10:00am

Yoga- 5:00pm


Congrats to Team CFG who ran the Ragnar Napa 2016 this weekend. The race took them 190ish miles from San Francisco to Napa!

“Dissecting Kelly” (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24/20″)
30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

61 reps per round – Hail Mary Rule applies