Warmup 2 sets: 5 x Inch worms 5 x Good Morning 5 x Deadlift Kipping HSPU Progression b/w sets A. Deadlift 5-4-3-2-1 Build to a tough single in 15 minutes 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80% 2 reps @ 90% 1 rep @ 95-100% B. Benchmark! “Diane” 21-15-9…
Close Grip Bench Press 3-3-3-3-3-3-3 2K ROW – For Time Max Effort 2k Row Compare to 10/17/13 Skills Work on L-Sit & Handstand hold Barbell Class: 10a / 7pm CF Glendale Throwdown! – Saturday January 25th The CrossFit Games Open is right around the corner. Let’s get ourselves into the competition spirit with…
12 Days of Christmas For time, do the following movements the same way you would sing the 12 Days of Christmas: – on the 1st day of Christmas my coach gave to me: One Thrusters – on the 2nd day of Christmas my coach gave to me: Two Front squats and One thruster – on…
A. Baseline– For Time: Row 500m 40 Squats 30 Sit-Ups 20 Hand Release Push-Ups 10 Pull-Ups B. Strength: Find Your 1RM Back Squat Holiday Hours Monday – Normal Schedule Tuesday – 6AM,9AM,11AM class, 12pm Barbell Class. Wed – Closed Thursday – Normal Schedule Chad Wesley Smith discusses 3 common mistakes in the Squat
For Time 6 rounds of: 400m Run 20 Burpees 20 Pull-ups Christmas Eve Class Schedule –9:00a, 11:00a Christmas Day – CLOSED Tara, Kettlebell Swings
A. Weighted Ring Dip/Bar Dip 3-3-3-3 B. 21-15-9-15-21 Reps For Time: Hand Release Push-Ups Kettlebell Swings (53/35) Christmas Eve Class Schedule –9:00a, 11:00a Christmas Day – CLOSED SAVE THE DATE….. CrossFit Glendale Throwdown Competition – January 25, 2014!!! Join us for our first CrossFit Glendale member-only competition held right here at the box. You guys…
Today is a programmed rest day. If you have been hitting the workouts hard, day in and day out, today is a great day to rest completely. If you missed a workout from earlier in the week, today is the opportunity to make it up. Come in and work on weaknesses/mobility or just come by…
“Karen” For Time: 150 Wall Ball Shots Then… “Annie” 50-40-30-20-10 AbMat Sit-Ups Double Unders *Scaling options will be available from your coach in class. *Post your times for each Benchmark* Shirley,
“Christine” 3 Rounds for Time of: 500m Row 12 Deadlifts (BW) 21 Box Jumps (24/20″) *Scaling options will be available from your coach in class. Compare to 5.18.13 Barbell Club: 10am and 7pm Donny Shankle, Attention to Detail Nutrition in the NBA; Part II: Paleo diet takes hold for myriad reasons Vinny,
