7.19.17 WOD

Upcoming CFG Events and News and Notes:

1. Spicy Saturday + Brunch!!!Brunch is the most important meal of the weekend ?
   The last Saturday of every month we hit up a local breakfast spot (Queens/Brooklyn) to grab a bite to eat and hang out.
   Whether you come to workout or not, we would love to see you there! SAVE THE DATE: 7-29-17
2. NEW: Glendale Barbell Club
   On Sundays, barbell club hours are available for weightlifting-specific training. Athletes will have a window to come in and train at their pace, with a prescribed lifting session writing on the board. This club is complimentary.
   Hour: Sunday from 9:30a.m. to Noon
   Barbell Club begin 7.22.17
   This is for anyone and everyone who wishes to increase their knowledge of weightlifting, their strength and their proficiency in the lifts.
   If you are new and interested in joining the Club don’t hesitate to email us.
3. Septmeber 16th Flex On The Beach is back for a 5th year of competition in Long Beach, NY – Coed Teams of 4 in Rx and Scaled Divisions. Please let the coaches help you organize the teams to ensure everyone who wants to participate can! Register here
4. WE ARE SUPER EXCITED FOR THIS CROSSFIT EVENT Barbells for Bullies NYC 2017!!
   We’re thrilled to announce that the Barbells for Bullies NYC 2017 event will be benefiting the rescue pups of NYBC!! Join us Sat August 19th from 9am-6pm at CrossFit Glendale at 70-29 83rd St Flushing, NY
   All the WODS are announced and registration is now open!
   ➡️ Sign up today while early bird pricing is in effect at http://www.barbellsforbullies.com

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Two Sets NFT
5 Wall Walks (No Pause)
10 Burpees No Jump
Backwards Bear Crawl 20m

Then…,

15-12-9* Of:
Ring or Bar Muscle Ups
100-75-50 Of:
Double Unders (No weighted)
15-12-9** Of:
HSPU (Deficit??)
→ 25:00 Cap

*Double the reps and do Strict Pull-ups or Ring Rows @ 12X0
**Double the reps and do Upward Dog Down Dog

Then…,

AB/Row/Run/Ski 1:00 (hard)/:30r x 10