Upcoming CFG News and Events:
- 2018 CrossFit Open CFG photos by Jessica and Joe T: 18.1 , 18.2 , 18.3, 18.4 and 18.5 are now up! Post your pic on social media and tag @photojoe7852
- CrossFit Glendale whiteboards are moving into the 21st Century: Introducing Wodify.
Beginning this month, you may be noticing a new addition to the gym floor: LCD TV Screens.
The new technology marks a new frontier in CrossFit Glendale’s method of displaying the workout of the day on the ‘whiteboard’, as well as a record-keeper for all members.
For those not familiar with Wodify, the program is an all-in-one software for CrossFit affiliates to keep track of everything: From athlete accounts, to class attendance, class schedules, waivers, workout programming box-wide leaderboards, retail, nutrition, mobile notifications and even social media.
Over the course of April, we will gradually be easing you all in to the ‘ropes’ of setting up your personal Wodify account, complete with your own athlete profile, wherein you can keep track of all of your personal stats—from your most recent backsquat PR to your Fran time, your Open WOD performances, or simply your finishing number of rounds from the AMRAP that day. You will also have the opportunity to view who the ‘top leaders’ of the day were—not just in your own class, but CFG-wide, and have an idea of a new record you want to set if you have a competitive bone in your body.
For those who are not competitive, you can still take advantage of Wodify’s other features. Share your personal feats through Twitter or Facebook. Keep track of your nutrition. Look up a benchmark or Hero workout you’d like to complete on your own on a day that you don’t have class in the workout library. Learn how to complete a movement efficiently with the video library. And stay accountable to YOURSELF for showing up for your workouts by checking in YOURSELF and keeping track of your monthly attendance when you sign into Wodify at the beginning of every class. It’s ALL there.
We are excited for the vast features and possibilities Wodify brings to our box for even more unity amongst the community.
Stay tune for more updates…..
- NEW SUNDAY CLASSES…… Begins April 8th: 9am and 10am classes only.
- Looking to cheer Coach Meg Reardon on at Regionals? Purchase your tickets here!! May 18-20th Albany, NY
- CrossFit Glendale’s Weightlifting 10 Week Strength Program Weightlifting/Barbell Specialty Small Group Class with Coach John Martin. This program will be focused on getting stronger in your olympic lifts, squats, pulls, and accessory movements for Crossfit. In order to build additional levels of strength/technique skill aside from the general class work. When: Tuesdays, Thursdays, Sundays* (Sundays class will be a make up of, weekday workout, or additional technique work) Time: There will be two blocks of classes, 430-630p & 730-930p **Start April 3rd Please message coach John Martin or Oren for registering.
General Warm-up
Then……
Every 3min. x 4 Rounds:
15 Wall Balls 20/14
20 RKBS 70/53
35 Double-Unders
Rest 3min.
Every 3min. x 4 Rounds:
10 DB Push Press 50/35
10 Burpees
15/12 Cal Bike
*I think some people can handle 15 reps of everything. If that’s you, please man up. Or wo-man up!
Rest 5 min
Then…
Back Squat – Quickly build to BW (Bodyweight) then perform 4s x 10r across
Superset w/…,
Then…
Partner Planks
1min on/ 1min off with 45#/25#