If you are on the list make sure you are at CrossFit Golden at 11:30am and plan on staying till 2:00pm. If you can not make it, email me as soon as possible so the coaching staff can plan accordingly. Sharon Lisa Jeff S. Jeff M. Philip Michael Joni Matt Lou Brad Jeananne Annie Veronica Morin Micco Angela Richard Carisa Jen Marta Mary J Don Anaka Mike Adam Jason Jason S. Kory Sarah  Read more

“Jessica” 10 Rounds 5 Pull-ups, Strict if you got them 23 Hand Release Push-ups 2 Reps of “The Bear” Complex, 115#(75#)Read more

Strength: 1) 5×3 Zercher Squat, working up to a medium/heavy 3rep 2) 3×10 Jumping Good Mornings, medium weight Warm-up 2×3 Zercher Warm-up 1×10 Jumping GM’s Conditioning: 5 Rounds 1:00min Row 15 Burpees 20 Wall-Balls, 20#(14#)Read more

Conditioning: “Hell and Back” Teams of 2 complete the following: Row: 500m-400m-300m-200m-100m-200m-300m-400m-500m E1 comletes a 500m Row. E1 rests while E2 Rows 500m and so on till ladder is complete. If solo 1:1 work to rest ratio Core: 1) 300sec Ring Plank 2a) 3×1:00 Side Plank, right 2b) 3×1:00 Hanging knee raise hold 2c) 3×1:00 Side Plank, leftRead more

Strength: 1) 4×10 Weighted Lunge (in place), RIGHT + LEFT = 1, medium and manageable wt. 2) 4×4 Bench Press, @80% Do 1×10 for a warm-up on the lunges. Do 2×4 for a warm-up on bench press These two movements are done separately (not a/b) 25min time limit. Conditioning: “Jones Crawl” 3 Rounds 10 Dead Lifts, Men 115% of body weight. Women 100% of body weight. 25 Box Jumps, Land stand step off Notes: Scale the weight if needed. If 115% or 100% winds-up being more then your max, go down in weight! Go hard. Go fast! For some of you this will be less then a 6min workout.Read more