Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 6:00 p.m. – Weightlifting Every 3 Minutes, 15 Minutes (5 sets) Shoulder Press (3-5 reps @ 20X1)  – Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar  Read more

The crew at Ragnar Trail a few weeks back. Can’t wait till next year! A. Take 10 minutes to build up to 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the following: Row 250 Meters Max Reps of Squat Cleans (135/95 lbs) (RX+ 125#/185) Rest 2 minutes between sets, and complete a total of four sets.Read more

  Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Ball Shots 40 Burpees 20 Toes to Bar  Read more

  Boot Camp: 8 & 9 a.m. Crossfit Kids: 9 a.m. Olympic Lifting: 10 a.m. Strongman Saturday: 11 a.m. Open Gym: 10-12 p.m. No Nutrition Seminar due to no sign-ups. However if you are interested in dialing in your nutrition submit a contact form at https://crossfitgolden.com/nutrition/ and Jess or Erin will get in contact with you.Read more

  Weightlifting 4 Sets: Push Press (4-6 reps @11X1) Rest 60 Seconds Dumbbell Walking Lunge (20 reps) Rest 60 Seconds – Metcon Five rounds for time of: Run 400 Meters 6 Ground to Overhead (155/105 lbs)Read more