Open Floor 10a-1pm CFG members come together to support the Lombardo family in their fight to find a cure for brain cancer. Our thoughts and prayers are with you everyday as your father fights this battle. Good luck to all of you that are running to support the Lombardo family and many others fighting this…
TEAM “Deck Of Cards” Rx (75/55) Spades – Air Squats Hearts – Power Clean Clubs – Power Snatch Diamonds – Push Jerk Joker – 25 Burpees Each team gets a deck of cards. One person pulls a card the # is the reps the suit is the movement. Face cards are 12 reps. Aces are…
“FreeStyle Friday” A. 500m Row ME B. AMRAP in 15 minutes: 10 SDHP 95/65 10 Box Jumps (24/20) 10 Ring Dips C. 3rounds NFT L-sit 30sec DB Curls max effort rest 90sec CFG NYC Barbells for Boobs 2013–Matt Hein Production
A. Skill: Overhead Squats (demo) Overhead Squat 3-3-3-3-3 ** Pause in the very bottom, stay steady, then drive up. Don’t go up in weight if the depth isn’t what you’re capable of in warm-ups. B. 4 rounds for time of: 400 m Run 50 Sit-ups Pedro,
A. Deadlifts (Wk3/Cycle 2) 5 reps @ 75% 3 reps @ 85% 1+reps @ 95% (As many reps as possible) B. Tabata Mash Up Wall Balls 20/14# Pull Ups CrossFit Glendale Food Drive We are hosting a food drive to benefit children and families of our local school at Positive Beginnings Preschool. Drop…
A. Strength:Bench Press Find your 1RM Bench Press B. For Time: 21 Kettlebell Swings (70/53) 21 Toes-to-Bar 21 Double Unders 18 Kettlebell Swings (70/53) 18 Toes-to-Bar 18 Double Unders 15 Kettlebell Swings (70/53) 15 Toes-to-Bar 15 Double Unders Finisher: Max Effort Plank Barbell Club Begins Today at 7pm!!! More info here Jo, Thrusters!!!…
Regular Class Schedule TODAY A. Back Squat (Wk3/Cycle 2) 5reps Squats @ 75% 3reps Squats @ 85% 1+reps Squats @ 95% (As many reps as possible) B. Hero WOD “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing…
Open Floor 10am-1pm: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller and get…
“Partner Cindy” 30 Min Amrap of: 5 Ring Rows 10 Push Ups 15 Air Squats One partner works / One partner rests Cool down: Run or Row, 5 to 10mins Reminders: New Open Floors Hours: Saturday 11a to 1pm Sunday 10a to 1pm Join us this Sunday, November 10, at 11am for an informational discussion…
A. Skill: Hang Clean Spend 15 Min Warming Up & Building to working weight B. LuRong Paleo Challenge WOD # 3 5 MIN TIME CAP 10 Hang Clean 20 M Sprint 8 Hang Clean 40 M Sprint 6 Hang Clean 60 M Sprint 4 Hang Clean 80 M Sprint 2 Hang Clean 100 M Sprint…
