Matt getting after some Burpees Crossfit Golden Trail Run: 6:00 p.m. – Weightlifting Pause Front Squat (6 reps @ 31X1) Rest 3 Minutes between sets Metcon Against a 10-minute running clock, complete the following: Row 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Ball Shots (20/14 lbs) 20 Ring Dips (RX + 30/20lb)  Read more

Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds -Handstands/Handstand Pushups – Muscle ups – Toes To Bar – Pull ups Metcon Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of: 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar) Run 400 Meters Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups Rest 2 minutes  Read more

Staying close to the gym today and riding Matthew Winters Lollipop, we will meet at the parking lot at the trailhead at 6:00pm.Read more

Tim trying to figure out what Birddog is getting ready to do! Crossfit Endurance Bike Ride: 6:00 p.m. Weightlifting Six Sets: 3-Position Snatch (High hang, mid thigh, floor) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (135/95 lbs) (RX+ 155/115#) 7 Box Jumps (24″/20″) 7 Toes to Bar Accessory Three sets of: Supine Ring Row x 10 reps @ 2111 Rest 30 seconds Hollow Holds x 40-60 seconds Rest 30 seconds  Read more

Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Power Clean x 1.1 Rest 10 seconds between singles Metcon In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters Choose the heaviest load you can successfully complete without dropping the barbell.  Read more