Upcoming CFG Events and News and Notes:
-CrossFit Glendale’s New Year Nutrition Challenge!!! Sign Up Here
We will have an nutrition seminar on Saturday, January 6th, at 12pm to go over all different aspects of nutrition and the challenge.
From there we will schedule individual one-on-one meetings to discuss the results of your questionnaire to gauge lifestyle factors, any diagnosed health issues, goals, and additional information to determine the best individualized nutrition plan!
The challenge itself will begin Monday, January 8th and go through , February 5th.
-Save the date….January 6th 9am-12pm!!
Come out to CrossFit Glendale for a special edition Saturday partner ThrowDown on January 6th, 9am! This will be a fun event to raise money for travel expenses to send Team CrossFit Glendale (Catherine Lewis, Stefanie Fitzand Dan Michitsch) to Miami to compete at Wodapalooza 2018!
This event is for EVERYONE, it will be one division with workouts for all skill levels! The cost to compete is $10 and all proceeds will go to the team.
We encourage all CFG members to come out and throw down or just come and hang out while we celebrate these amazing athletes!
-Renovations going on at CFG. New things happening and we are excited for the finished product.
-CrossFit Glendale Membership Policies : Click here
Upper Body Flow
Elbow Flap 30x
Wrist 30x
Windshield 30x
Fist 30x
Lat Rotations 30x
Lat Fist 30x
Lat Fist/Shoulder 30x
Then…,
20 Wall Rotations (Total)
Then…,
Complete Three Sets NFT
10 Front Leaning
10 E/S Cossack Squat
10 Wrist Side-to-Side
10 E/S Quadruped Leg Raise into Lizard
Then…,
Bench Press – 5 x 3 @ 30X2 (BOF)
1:00 Rest Btw
Then…,
EMOM x 5:00
TnG Pwr Cleans & Jerk x 6r (Build) ← Focus on perfect mechanics.
Then…,
For Time:
10-20-30-40-50
Double unders
10-10-10-10-10
Burpees
5:00 Cap
Right Into
Max Unbroken Wall Balls, 20/14# (Goal: 50)