During this cycle we will do plenty of olympic lifts and gymnastics. Attend Barbell Club, on Sundays, with Coach John if your schedule allows it. Just know that you will be lifting on Mondays. Make wise decisions as far as what you do in BBC. As always we will continue to diversify our training.
Tuesdays and Sundays will be swim days. If you can get to Flushing pool, great!
Coach Joel
Upcoming CFG Events and News and Notes:
- CrossFit Glendale Membership Policies : Click here
- 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. We currently have 15 teams registered !!!! Please let the coaches help you organize the teams to ensure everyone who wants to participate can! Register here.
- Endurance WOD Wk5
- Renovations going on at CFG. New things happening and we are excited for the finished product.
- New at CFG: Concept2 BikeErg
AM Sess ← If you can!
Swim for 30:00 – 45:00 (Easy)
—-
Half of Warm-up B
Then…,
Floor Bench Press – 75% x 5r x 5s
Then…,
Complete 8 Sets NFT
Run or Row 400m @ 30 SPM ← (Partner)
Superset w/…, (Fast!!)
10 Double KB Swings
1 LLRC or 2 RC
5 TOB
8 Db Split Jerk e/s
Or…,
Complete 8 Sets NFT
Run 400m
Superset w/…,
10 PTOH, 45/35#
10 Pull-ups
5 TTB
8 Db Sp