12.9.15 WOD

Upcoming CFG Events and News This Week:

• Happy Holidays! Please, join us for Crossfit Glendale Holiday Party!
  In order to celebrate, we hope you’ll join us for some holiday cheer at The Other Place in Forest Hills on Saturday December 19th at 8:00pm…Live DJ, Live Band, Catered Food and First round on us!!!  RSVP HERE
• Movement of the week: Banded Tricep Exercise (Video)
• You can now purchase Coach Dennis’s home-made Sauerkraut – “YummyGut” at the box:-)
• By popular Demand…Ladies Night at the Box!!!We will be hosting our first ladies night class Friday December 11th @ 8:30pm.  Sometimes the testosterone in the room during one of our normal group classes is just a bit much! Or sometimes the week just calls for a getaway from the kids, husband, work, etc. This class is for all the ladies who want to come in and let off a lttle steam with a great WOD in the comfort of an all women’s setting. Run by the girls, for the girls, our Ladies Night Class will be sure to empower you, motivate you, and spice things up from the norm of our daily classes!Like any of our classes. this Ladies Night is free on your first visit and free to all members.

    General Warm-up #3 3 min rest then…,   EMOM x 10 min ODD: 12 Alternating Pistols (Total) EVEN: 20 Hollow Rocks   5 min rest then…, AMRAP of Handstand Push-ups in 5 min Or…, AMRAP of Modified HSPU in 5 min Rest 3 min then…,   100 Kip Swings NFT Or…, AMRAP of Muscle Ups in 5 min   Rest 3 min then…, Sled Pull & Drag x 10 & 10 = 60ft trips.   Extra Credit…,

• Stretch
• GHR – 4 x 10
• GHDS – 4 x 10

  With the new year fast approaching, that means the 2016 Nutrition Challenge is right around the corner. Start to mentally prepare yourself to tackle this challenge. Here are the dates to pencil into your calendars….do it now so before it fills up and you use that as an excuse not to put your health at the top of your priority list. We are putting a cap on registration. January 4th, 2016 we will be kicking off a New Year’s Nutritional Challenge! It is based on principles of Coach Dennis Hoop program, My Human Appropriate Nutrition. The myHAN program is designed for people who want to implement long term healthy habits in their lifestyle, feeling energetic and successful in all areas of your life and CROSSFIT!!!