CrossFit Golden: Wednesday 3.5.14



A HUGE Congrats to Paul Kaster on being the winner of our OPENutrition Challenge!

In 30 days, Paul lost 17.6 pounds, dropped 14 seconds on his “Baseline” time, looks great, and says he feels great, too!

We’re so proud of everyone from the gym who participated in the challenge, and hope to continue to hear success stories from around the CFG Family!



Deadlift (15 reps @ 2011)


Deadlift (10 reps @ 2011)


Deadlift (5 reps @ 2011)


After each set of deadlifts, perform 30 seconds of “Hollow Person” and 30 seconds of “Super People”.
Rest 2 minutes between rounds


Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/18″)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Start over at the 10 box jumps each round.