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1. Bench Press 5-5-5-5-5 B. AMRAP 12 mins 6 Deadlifts 185/125 12 Hand Release Push-ups 24 Double Unders     5 tips to know you’re in a good CrossFit box Dan M.

A. Back Squat 5-5-5-5-5 The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique. The way the “first day” is explained in Starting Strength, the trainee warms up with the empty bar, then adds a bit of weight and does a set…

Partner Ladder 1 KB Swing 1 Wall Ball 2 KB Swings 2 Wall Balls 3 KB Swings 3 Wall Balls … … … 15 KB Swings 15 Wall Balls Partner 1 completes 1 KB Swing + 1 Wall Ball Partner 2 completes 1 KB Swing + 1 Wall Ball Partner 1 completes 2 KB Swings…

A. Every Minute On the Minute for 15 Minutes: 3 Kettlebell Swings (70/44) 6 Box Jumps (24/20) 9 Sit-Ups B. Strength: Find Your 1RM Press Barbell Class: 10am and 7pm   Save the Date: January 5th: Nutrition Challenge Discussion – 11:00am. January 6th: Nutrition Challenge begins. January 25th: CrossFit Glendale In-House Throwdown   CFG 2014…

For Time: 5 Rounds Cindy 50 Wall Ball 20/14 5 Rounds Cindy 50 KB Swings 53/35 **Class Schedule**Tuesday 12/31 (NYE) 6am, 9am, 11am Barbell Class – 12p

A. Overhead Squats – 8-6-4-2-1 (Work up to a 1 rep max) If overhead squats are not available to you, Practice a Overhead Barbell Lunge     B. 10-9-8-7-6-5-4-3-2-1 reps for time: Hang Power Snatch (95/65) Burpee Box Jumps (24/20)   Holiday Schedule: December 31st: Modified Schedule. 9am, 11am Classes Only, and 12pm Barbell Class….

Open Floor 10am-1pm: Pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller and get it done.   Holiday Schedule: December…

Daniel For time: 50 Pull-ups 400m Run 21 Thrusters (95, 65#) 800m Run 21 Thrusters (95, 65#) 400m Run 50 Pull-ups Article: 8 Unlikely Animal Friendships -The Onion Wendy,