Upcoming CFG Events and News and Notes:
- 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
- Endurance WOD Click HERE: 8/7/17 – 8/13/17
- 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.
One Set NFT
5 Dive Bombers
5 Alt Lizard Lunge w/Rotation e/s
5 Thoracic Bridge Rotations e/s
10 Prone Cyclone Arms e/d
10 Prone Star Angels
20 Side Lying Banded (Blue/Green) Bridge Clams e/s
60 Frog Pumps
30 Banded (Blue/Green) Skydivers
KB SA FR(R) FC(L) Bulgarian Split Squat – 5s x *5r e/s @ 21X0
*Last set both FR
Incline Close-Grip Bench Press – 5s x 3r @ 3030 ← add weight)
Banded Deadlifts – 5s x 1r ← Your second working set from last week should be your third working set this week.
Seated Db Arnold Press – 5s x 6-8r @ 1030
Rx: Unbroken Kipping (Deficit) Handstand Push-ups x 6-10r ← Hand placement is key!!
Sc1: Feet/Knees Elevated Handstand Push-ups x 3-10r
Sc2: Feet/Knee Push-ups x 3-10r @ 3030