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CrossFit Golden: Tuesday 2.18.14

17
Feb

CrossFit Golden: Tuesday 2.18.14

NoahPodium
For those of you who might not have seen the post on Facebook, Coach Noah WON the Colorado State Olympic Weightlifting Championships for the 77kg weight class. Congrats, Coach!
Can you guys believe that the OPENutrition Challenge is OVER?! 30 days sure did fly by, and I know that I’ve personally talked to almost 1/2 dozen people who have lost over TEN POUNDS just by cleaning up their diet!

I can’t wait to hear more success stories from members over the next few days. BUT, you know what that means….

It’s time to RE-TEST the “Baseline” workout!! Come in tomorrow ready to go, and let’s set some PR’s! Good luck. Have Fun. I believe in you!

-Coach Tom

Conditioning

Baseline (Time)
500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
Strength

Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

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