CrossFit Golden: Thursday 8.20.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (At CrossFit Golden)


Let’s give a big CFG Welcome to Tilly! She took her intro on Monday, and her first class on Tuesday!


Four sets
Dumbbell Walking Lunge (20 steps @ 1010)
Rest 90 seconds
Ring Dip (Four sets, max reps)
When athletes see “Max Reps”, assume that each round could decrease in reps. That is ok, as the goal is to go to failure each set!

Box Dips

Aim for 3-5 reps minimum each round

Rest 90 seconds


In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 10 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps

Cleans do not need to be touch-and-go, but should be done quickly each round