CrossFit Workouts

22
Jun

CrossFit Golden: Tuesday 6.23.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm

image

Let’s give a big CFG welcome to Sandy, who took her first class with us today!

 

Strength
Four sets
Hang Snatch + Snatch (Hang Snatch + Snatch)
Rest 2-3 minutes between rounds

 

Conditioning
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees

One partner completing 12 + 12 = 1 Rd Both partners complete 12 + 12 = 2 Rds

Aim to make the rounds fast and unbroken!

21
Jun

CrossFit Golden: Monday 6.22.15

SarahLockout

Sarah rocking the lockout overhead!

 

Conditioning
For time:
1200 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1200 Meter Row

Weight for Ground to Overhead should be “Medium” in difficulty, not heavy.

Dip modifications are Matador or Box Dips.

20
Jun

CrossFit Golden: Sunday 6.21.15

Regular Class Schedule resumes tomorrow, with the first class at 8:00am!

LegendsCrew

Congrats to all of the athletes from the gym who competed this weekend. Above is most of the CFG crew who competed, or cheered, at the Legends Competition on Friday and Saturday! Below, is Heather, who competed in her first-ever Triathlon!! Well done, everyone!!

HeatherTri

Conditioning
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots (20/14#)
400 Meter Overhead Carry (45#/25# plate)
200 Push-ups
400 Meter Overhead Carry (45#/25# plate)
During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

18
Jun

CrossFit Golden: Friday 6.19.15

REMINDER:

The gym will be CLOSED Friday for the 3:30, 4:30, and 5:30pm classes for Greg and Jess’s Wedding!

The gym will also be CLOSED on Saturday 6.20.15.

Regular Classes will resume on Sunday morning, 6.21.15.

 

KaylaWarmUp

Check out Coach Kayla getting the crew warmed up for their Push Press earlier in the week!

 

Conditioning
For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run