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Superset – Rest 2 minutes between sets 3 x 8 Ring Dips (As challenging as possible) 3 x 30-sec Hollow Hold B. 3RFT 25 Kettlebell Swings 53/35# 20 Box Jumps 24/20″ 15 Toes To Bar Fit to Teach Episode 9: For the Kids

A.Push Jerk 3-3-2-2-1   B. 12 minute AMRAP of: 10 Hang squat cleans 95/65 15 Sit-ups 20 Double unders     2nd Annual In-House CrossFit Glendale Throwdown is set. Athletes confirmed and ready to go, Sponsored ready, DJ and “MC” Bernabe Cruz will be ready to rock the house. Just 15 days left….. In-house WODS…

Open Floor 10am -1pm Get Ready for Ski Season with Kelly Starrett

  WOD “Bernabe” (Happy Birthday) Team Total 3 RM Squat 3 RM Press 3 RM Deadlift * In teams of 3 you have 10 Minutes to get to a 3rep max lift in each of the 3 lifts – with 3 attempts only*           2nd Annual In-House CrossFit Glendale Throwdown is…

Happy New Year CFG!!! 2014 was a great year… but the best is yet to come. Bring on 2015! A.  Find 2RM  close grip bench press w/pause B.AMRAP 5 mins 7 Squat Clean Thrusters 95/65 10 Pull-ups rest 4 mins AMRAP 5 min 7 Power Snatch – 95/65 10 Box Jump overs Finish with 3…

Two rounds 2 min. max reps hang cleans 155/105 2 min. max reps wallballs 2 min. max reps t2b 2 min. max reps row for calories rest 2 min. Holiday Schedule Tue 12/30 Regular Schedule Wed 12/31  9am-10am class only Thu 1/1 Closed Fri 1/2 Regular Schedule Sat 1/3 Regular Schedule Fit to Teach Episode 8: Where Teachers Can Dream

 Regular Schedule (No 8:30pm class)*CrossFit Glendale Holiday wine tasting party. 8pm. MEMBERS ONLY!   A. Snatch – max for day   B.10 Rounds for time: 3 Power Snatch 135/95 6 Push Ups 9 Air Squats Scaled : 115/75 -95/75   Holiday Schedule Tue 12/30 Regular Schedule Wed 12/31  9am-10am class only Thu 1/1 Closed Fri 1/2 Regular Schedule Sat 1/3 Regular Schedule  …

A. Rowing Clinic with Frank 10am     B. Open Floor WOD: Complete one or two during open gym time: AMRAP in 10 minutes of: 3 Cleans (squat or Power) 6 Pull-ups   AMRAP in 10 minutes of: 10 Calorie Row 5 Handstand Pushups   *Coaches will be available to assist  with movements.    …

  For time You and a teammate complete the following in order: 140 Double unders 120 cal rowing 100 Russian Swings 88/70lbs 80 Box Jumps 60 Goblet squats 53/35lbs 40 Chest to Bar Pull ups 20 Handstand Push ups   Reminder: Rowing Clinic Sunday 12/28/14 10a   Holiday Schedule Sat 12/27 Regular Schedule Sun 12/28 Open Floor/Rowing…