10.16.17 WOD

10.16.17

Upcoming CFG Events and News and Notes:

1. 1. 1. Barbell for Boobs In-House Fundraiser: Saturday, October 28, 2017
         Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds in the fight against breast cancer. Last year, CFG raised over $12,000 – last year we plan on raising even more! We will be hosting the event on Saturday, October 28th from 8am. We would like for as many of you as possible to participate in the event, the competition and the fundraising efforts.
         Register as a member of the CrossFit Glendale fundraising team. Registration is easy: Click here
         1. Click on “Sign Up Today!”
         2. Sign Up by providing the requested information
         3. Choose “CrossFit Glendale” as your fundraising team
         4. Start raising $$ for a great cause!!
      2. CFG – In House Weightlifting Meet in November. More details to come!
      3. CrossFit Glendale Membership Policies  : Click here
      4. NEW CrossFit Glendale Teens Program (12-17yr old) Click here for more details
      5. 11/5/17 – Nutrition 101 Seminar with Coach Dennis

Thoracic Flow

Then…,

Build to a Heavy Single in 12:00
High Hang Pwr Snatch + Hang (Blw K) Pwr Snatch + OHS

Then…,

For Time
10 Wall Walks
40m Burpee Broad Jump

Then…,

Four Sets NFT
Back Squat – 60% (1RM) x 4-6r @ 33X1

Then…,

Four Sets NFT:
:20 e/s Contralateral Plank Hold
30m Walking Lunge
30 Green Band Pull Throughs
20 Jump Squats