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

  Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 6:00 p.m. – Metcon Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes – Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7 minutes – Complete as many rounds and reps as possible in 7 minutes of: 20 Box Jumps (24″/20″) 10/5 Ring Dips  Read more

Some Squats and barbell work today in the Metcon. – Weightlifting 5 Sets: Back Squat (3-5 Reps @ 30X1) Rest 60 Seconds Single Arm Dumbbell Row (8-10 Reps @ 2020) Rest 60 Seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: Rx 115/75 Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep (You must perform 5 burpees any time the weight settles on the ground) (RX+ 155/105#)  Read more