CrossFit Golden: Thursday 8.27.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

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

i99- CANCELLED for this week. They will be hosting their Gymnastics Clinic at CFG this Sunday 8.30.15. For more information, please go to¬†, and if you’d like to attend, please register ASAP!


Coach Ryan worked with Shae on a drill to help keep the bar close to her body while Snatching!


Three sets, not for time, of:
Kipping Pull-Ups x 10-15 reps
Box Jumps (24/20″) x 10-15 reps
Double-Unders x 30-40 reps


In teams of two, alternate sets to complete four each of:
Barbell Complex x 4 reps
400 Meter Run
Barbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead

Suggested weights are 135/95 lbs