Open Floor 10a-1p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller and get it done. Nutrition Cahllenge: If you are participating in the Nutrition Cahllenge and haven’t completed Benchmark, get it done today @10:30am!!! Nutrition Challenge Baseline WOD A. 1000m Row (time trail) -then- 21-15-9 Kettlebell Swings (53, 36#) Burpees Your score is the timed 1000m row and total time for the WOD. CrossFit Glendale In-House Throwdown This Throwdown is open to all CrossFit Glendale members Please be registered by Saturday January 18th, so we will have time to organize the divisions and set heat times Competition is not by any means the only aspect of CrossFit, but it is one aspect of CrossFit many people (possibly you) choose to embrace! Competitions across the country come in all sizes and skill levels, and can cost upward of $100. As a service to our members, we are hosting an in-house competition open only to you, our valued members, for $25. For some of you this may be your 2nd or 3rd competition, but for most of you it will be your first! So do not shy away. You have been training hard, putting in the time, and listening to your coaches. This is an opportunity to measure your progress and prove your fitness to yourself and CrossFit community! As coaches, our intent in hosting this event is NOT to embarrass anyone nor to glorify anyone. It is an opportunity for you to test your skills, track your progress, and work hard alongside many other athletes, who are just as nervous, yet utterly happy as you! We are all working toward the same goal..to be fitter! By doing this competition you are taking a huge step toward advancing your fitness and learning more about your own strengths and weaknesses. Here are some of the details of the competition: What?: There will be 3 events over the course of the day. These will be released shortly. Scoring will be based on your performance across all 3 workouts. The top 3 men and women after 3 events will compete in a winner-take-all final event. When?: Saturday, January 25th. Start time is 9am. End time is TBD based on turnout, but should be around 3pm. “Constantly Varied Kitchen: Cinnamon-Infused Short Ribs” with Nick Massie
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