CrossFit Golden: Thursday 9.10.15

Thursday night (9.10.15) at 6:30pm CFG and Cascade Sports are teaming up to bring you great injury prevention clinic on low back pain. Physical Therapists, Justin Dudley and Lauren Binder will discuss what causes common types of back pain, strategies to reduce it and ways to prevent back pain in the first place.  The lecture is FREE and will be followed by optional $20 Functional Movement screens. For More Info see flyers posted in the gym.

CrossFit Kid- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- CANCELLED


Jud absolutely CRUSHED the Silver KB in the workout on Wednesday. Nice job, sir!


Four sets

Front Squat (Halting Front Squats x 4-6 reps @ 31X1)

Less reps and less of a pause than last week SHOULD equal an increase in weight.

Stick to the tempo!


Three sets of:
Against a 3-minute running clock, complete:
500 Meter Row
Dumbbell Ground to Overhead (45/25#) x max reps

Rest 3 minutes between sets

Alternate reps between arms as often as you’d like, but try to find some sort of a pattern
Example: 5 reps left arm, 5 reps right arm