8.18.17 WOD

Upcoming CFG Events and News and Notes:

1. SAVE THE DATE: 8/26/17 Special CFG Brunch……Details coming
2. This Saturday Schedule : All Classes are canceled including Kids Class.
3. 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 Glendale, 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
4. Endurance WOD Wk2 Click HERE: 8/14/17 – 8/21/17
5. 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.

Two Set NFT
10 Alt Lizard Lunge w/Rotation e/s
:30 Front Leaning Rest
10 Thoracic Elbow to Opposite Knee Rotations e/s
Supine Leg Over Head Back Stretch- 1:00
10 Prone Cyclone Arms e/d
:30 Star Plank Hold e/s
10 Thoracic Bridge Rotations e/s
30 Quadruped Leg Ext e/s
60 Frog Pumps

Then…,

Back-Elevated Glute Bridge – 70% (Of 3RM) 15r x 3s

Then…,

Push or Strict Press – 5s x 3r (Build)

Then…,

SA Db Split Jerk – 5s x 6r e/s
Superset w/…,
Reverse Slider Lunge x 5 e/s @ 21X0
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Endurance WOD 8/14/17-8/21/17