Call Us: (303) 484-9732

Crossfit Golden: Friday 6.30.17

29
Jun

Crossfit Golden: Friday 6.30.17

Weightlifting
3 Sets:
Bench Press (6-8 reps @ 20X0)
Rest 15-20 Seconds
Dynamic Push-Up (10-12 reps @ 10X0)
Rest 2 Minutes
Metcon
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps (20/14/lb) (RX+ 30/20lb)
Pull-Ups x Max Reps

Reminder: Gym will be closed for regular classes July 4th, 2017*

*CFG will be closed for regular classes on Tuesday, July 4th, 2017.  However we will be doing 1 workout that day based on the request of a few members.  The workout will be the Hero WOD … “Clovis” For time: Run 10 miles 150 Burpee pull-ups   (Partition the run and burpee pull-ups as needed.)

https://www.crossfit.com/workout/2012/11/11#/comments

We typically do not program or offer the option of doing a CrossFit workout of this length/difficulty but wanted to offer the chance to try it for some of our more seasoned athletes.  The only scaling option we will allow is ½ Clovis.  This is an extremely long workout and we will be starting at 7:30am, with a 2.5 hour time cap. Nutrition/hydration should be treated similar to a half marathon. This workout should NOT be taken lightly, even the ½ version. The coaches that day will be doing the workout with whoever shows up. Sign-Up will be on the bulletin board. If you are unsure that you are physically capable of doing this workout PLEASE consult your coaches. There will be no bbq after and there will only be 1 heat.