CrossFit Golden: Thursday 6.18.15

CrossFit Kids: CANCELLED

CrossFit Endurance: CANCELLED

Mobility: 5-7:00pm

i99 Gymnastics: 7:00pm


Reminder for the weekend classes. The gym will be CLOSED for the Friday Afternoon Classes (3:30, 4:30, 5:30pm) and ALL Saturday Classes will also be closed, due to Greg and Jess’s Wedding!



Congrats to Camilla, Coach Emily, Tom, Alex, and Heather for competing in the Aquaman Event on Tuesday night!


5 sets
Front Squat (Build to today’s heavy 1RM)
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM
Set 6 (optional) – Exceed Set 5 weight;


Two (2) sets for times of:
500 Meter Row
Ring Dips x 30 reps
Toes to Bar x 20 reps
Rest 4-5 minutes between sets