CrossFit Golden: Thursday 7.30.15

CrossFit Golden will be CLOSED this weekend, both Saturday AND Sunday, since we will be hosting a CrossFit Endurance Seminar. However, on Saturday morning, Lacey and Jen will be running a “Bootcamp Burn” at Red Rocks Amphitheater at 8am. Park in the Upper North Lot, and meet at the TOP of the stairs if you’d like to have some fun at Red Rocks with your friends! Any questions, just ask a coach!


CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm

i99 Gymnastics- 7:00pm


A huge CFG Welcome to Amanda and Kathryn, who are already doing the split jerk!


Five sets
Hang Snatch + Snatch (Hang + Full)
Both reps should be to a full squat. If comfortable, try to make reps touch-and-go.

Rest 2-3 minutes between rounds


Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Goblet Squats

Aim to make KB Swings and then Goblet Squats, each unbroken.

If athlete requires assistance on pull-ups (either ring rows or bands), complete 10 burpees off to the side, then 10 modified pull-ups.