Wednesday + Thursday 7:30pm class Canceled. Every 1:30 × 10 Sets 1: 5 Pause Back Squats (2 sec) 65% 2: 1 Power Clean + 5 Push Press 4 Sets: 2:00 Work / 1:00 Rest AMRAP: 4 Toes to Bar 2 Clean + Jerk 4 Bar Facing Burpees *Pick up where you left off each interval.
10 Deadlifts 185/135 20 Cals of choice 10 Deadlifts 30 Pull-ups 20 Cals of choice 10 Deadlifts 185/135 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts 50 DB Bench Press 50/30 400m Run 30 Pull-ups 20 Cals of choice 10 Deadlifts 185/135 60 Sit-Ups 50 DB Bench Press 400m Run 30 Pull-ups…
3 Sets: 8–10 Dips 8 Dumbbell lateral raise + front raise :20/side Side Plank Hold Rest 75 sec between sets Then… Every 5 Minutes x 5 Rounds: 15 Push Ups 30 air squats 15 V-Ups Amrap Max Cal Row until the 5 Minute mark.
CrossFit Glendale AMRAP: As Many Slices As Possible Save the Date: 7/25/26 Put down the chalk 🖐️ and step away from the clean-and-jerk! 🏋️♂️ It’s time for a different kind of high-intensity training: The Ultimate Pizza Party. The BYO-Topping Situation & DIY Oven Stations: We are providing the dough, sauce, and cheese! 🥖🍅🧀 We supply…
Lunge Progression (Week 3 of 3) 4 sets 10 Alternating Back Rack Reverse Lunge (5/leg) Superset with: 12-15 Band Pull Aparts For Time: Every 3:00 x 5 Sets 300/250m Row 20/15 Push-Ups 10 Toes-to-Bar
Wednesday and Thursday 7:30pm class canceled. EMOM 10 8 Seated Barbell press 8 BB Row Then…. For Time: 24/20 Cal Bike 24 Wall Ball 12 Clean and Jerks Rest 2:00 18/15 Cal Bike 18 Wall Ball 9 Clean and Jerks Rest 2:00 12/9 Cal Bike 12 Wall Ball 6 Clean and Jerks
Front Squat (Week 3 of 3) Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 80% Set 3: 2 Reps @ 85% Set 4: 1 Rep @ 90% Set 5: 1 Rep @ 93–95% Set 6: 1 Rep @ 97–100%+ (if moving well) Set 7: 1 Rep @ 100%+ (if moving well) Then……
Today’s schedule classes 6a/8a/9a/12p. All afternoon + Evening classes Canceled. CLOSED JULY 3rd + 4th. – 60 Rounds: 2 Hang Power Cleans 185/135 4 Wall Balls Rest 5min. 30 Rounds: 4 Deadlifts 225/155 6 Cal Bike
Lunge Progression (Week 2 of 3) 14 Alternating Back Rack Reverse Lunges (7/leg) superset with: 15 Ring Rows Rest 90 sec between sets 4 Rounds: 40sec. of Cal Row 20sec. Rest 40sec. of Toes-To-Bar 20sec. Rest 40sec. of Double DB Snatches 50/35 20sec. Rest 40sec. of Sit-Ups (Feet Anchored) 20sec. Rest Shoot for MAX REPS…
JULY 4th Holiday Schedule: July 2nd: 6a-8a-9a-12p CLASSES ONLY!! All afternoon/evening classes canceled. July 3 + 4: Closed. 10 Seated Barbell press 10 BB bent over Row Then… For Time: 25 Bench Press 135/95 200m run 10 Burpee Pull Ups /5 Rope Climbs 200m run 10 Burpee Pull Ups 200m run 25 Bench Press
