CrossFit Golden: Thursday 3.2.17

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
It is with mixed emotion that we announce that Coach Tom and Coach Emily will be leaving CFG. They will be moving to Tom’s hometown of Pittsburgh to be closer to family and to begin the next chapter of their lives as husband and wife. Tom’s last day will be March 14th before the two of them take off for their wedding and honeymoon. Once they get back in April, Emily will continue to coach for a few months while Tom goes to set up their life in Pittsburgh.
Tom has been a major contributor in turning CFG into what it is today. I know that I speak for everyone when I say that we can’t thank him enough for all he has done for us over the last 3+ years.
Now that I got you all teary, there is some good news…there’s a party! We will be throwing the two of them a going away BBQ next Saturday March 11th from 12-2pm here at CFG. Stop by and wish them well!

Technique/Skill Work

Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

Jump Rope- 80 Single-Unders
Pull-Ups- Knee Raise Ring Pull-Ups, Strict Pull-Ups, Strict Ring Rows


Four sets for max rounds and reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.

Keep repeating the AMRAP throughout the three minutes. Pick up where you left off after the rest.


March 2017 Pull-Up Challenge

Day #2

1 Set of Max Effort Push Ups

3 sets of 40% of that Max Effort

(So if you got 10 you would do 3 sets of 4)