This year has brought a lot of change including a new space, new programs, new class formats, and plenty of new members. It has included many challenges, but has also provided us with much fulfillment and happiness. I love what I do and I’m blessed to call you family. I want nothing more than for each one of you to be your healthiest and happiest version! I hope Crossfit Glendale will continue to be your happy place where you leave every wod feeling better then when you came in.
==================================================================== COS + GW Then…, Gymnasty + Oly Endurance Complete 3 Rounds For Time Of:
- *2 Ring Muscle or 4 Bar Muscle-ups + 10 STOH, 155/105#
- Rest :35 Then…,
- *10 Kipping HSPU + 10 Pwr Cleans
- Rest :35 Then…,
- *1 Legless Rope Climb + 1 Rope Climb + 10 Overhead Squats
- Rest 2:00
*If you do not have muscle ups then perform 12 dips. *If you do not have handstand push-ups perform 20 push-ups *If you do not have rope climbs perform 105 single arm ring rows each side → https://youtu.be/ueXeGK10_Uk 20 Min Cap Then…, Strength Back Squat x 3-5 Reps EMOM x 10 Min Group A: 275/205# Group B: 225/185# Group C: 205/155# Group D: 185/125# Extra Credit…,
- Seated Lat Pulldowns – 4 x 10
- Standing Lateral 10# Shoulder Raise – 4 x 10
- Banded Face Pulls – 4 x 15
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