CrossFit Golden: Thursday 12.10.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at CFG)


No Shave November and ROW-Vember Results!

No-Shave November:

Congrats to “Dan the Beard” for his landslide 1st place victory! First┬áplace in the mustache category went to Mike M. for his epic lip sweater!

Relative newcomer to CFG, Katie P., won by a LOT (trust us… a lot) and took home the 2015 title! Second place was Camilla, and rounding out the top 3 was Muffy! Congrats, ladies!



Alex did his last set of unbroken squats on Wednesday at 320lbs and got 8 reps. Nice work, Alex!


Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters
15 Strict Handstand Push-Ups
15 Strict Pull-Ups
15 Strict Ring Dips

Track the fastest single round time, but aim to keep rounds fairly even.

Don’t crash and burn!

Find appropriate modifications for each of the movements in order to complete all work in the given time.

Rounds should include some rest. This should not become a 40-minute workout.