A. 3 x 5 : Front Squat + Push Press + Thruster B. Thruster – Heavy Single C. “Fran” 21-15-9 Thrusters 95/65# Pullups compare to 6.24.13 We couldn’t be more proud of Onika’s amazing transformation since joining CF Glendale 4 months ago. Her hard work, focus and commitment has certainly paid off.
10:30am ZUMBA (CrossFit style)- CFG’s own Jimmy Kaz will be featuring his signature Zumba Class. If you’re the grape-vining, hip-thrusting, Latin-loving type, you might want to shimmy on over…… Ay ay ay! Crossfit vs Zumba?(video) 11am – Competition WOD All athletes competing the “Flex on the Beach” should attend this class. LuRong Living Paleo Challenge…
TEAM “Deck Of Cards” Rx (75/55) Spades – SDHP 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 15…
A. Bench Press 1RM B. Each for time: Row: 4x 500m Rest as needed between effort LuRong Living Paleo Challenge Register as a competitor of our affiliate as soon as possible! In 4 month Tommy has lost over 50lbs. Hard work, determination, Positive Outlook = Results!!! Tommy you are seriously an inspiration, and wow-what a…
A. Deadlift 3-3-3-3-3 B. 7 rounds for time of: 7 Pull-ups 7 Wall Balls, 20/14 lbs C. Farmers Carry 24/16kg: 5 mins The Again Faster Mic’d Instructor – Deadlifts Video Shawn’s Cool down….
A. Front Squat 3×3 (Add 5lbs) B. For time: 21-15-9 reps for time of Front Squats 155/105 Toes to Bar Finish with 800m Run for time “We Rally” from the “Hotshots 19” memorial event – video
Practice: Handstand holds 3×30-45sec Skill Work: Hang DB snatch Double Unders B. 7 Rounds For Time 30 Double Unders 20 One-Arm Dumbbell Snatches (10 right/10 left) 10 Burpees Accessory: 2 min plank on front + 1 min on each side
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a…
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Labor Day Weekend Schedule: Saturday: Normal Hours …No Intro Class Sunday: CLOSED Monday: 9a and 10a Classes ONLY!!! “Hotshot Wives” – video Live stream of the “Hotshots 19” memorial workout event from Prescott, AZ,…
A. 4 sets Not For Time of: Weighted Good Mornings x 6-8 reps @ 4010, rest 30 sec L-Sit, 30 sec, rest 30 sec B. AMRAP 7min Burpees (Jump to a 45# plate) Labor Day Weekend Schedule: Saturday: Normal Hours …No Intro Class Sunday: CLOSED Monday: 9a and 10a Classes ONLY!!! CrossFit – Powerlifting Good…
