CrossFit Golden: Tuesday 8.19.14



Congrats to Tim for completing the Pikes Peak Marathon on Sunday. His time was 5:36:31 and he placed 73rd overall (16th in my age group) out of 697 finishers. He beat his time from last year by 3 minutes.  Oh, and he was at the 5am class on Monday, too! CONGRATS, TIM!!



1- Please don’t forget that Class Times for Mobility have changed. They are now 30 minute classes that start at 5pm, 5:30pm, 6pm, and 6:30pm on Tuesdays and Thursdays.

2- The full scheduled of our 30 Day Pull-Up Challenge (including demo video) are posted on our website. Click here to view the page!


Shoulder Press (Take 12-15 minutes to build to today’s 1-RM)


Complete as many rounds as possible in 12 minutes of:

3 Handstand Push-Ups
6 Ring Dips
9 Sit-Ups
200 Meter Run
HSPU Modification:
3 Wall Climbs or Partial Wall Climbs w Shoulder Tap

Ring Dip Modification:
Matador or Box Dip


Barbell Club

Front Squat:
80%x3 x 5 Sets

Snatch + Hi-Hang + Below Knee + 1″ hover:
find heavy single in complex (4-5 sets).
Then 2 singles of full complex at 85% of heavy single for the day.

Strict Press:
Weight by feel