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Skill: Power cleans Then, “Annie” 50-40-30-20 and 10 rep rounds of: for time; Double-unders, Sit-ups Post time to comments    

WOD: Burgener Warm Up  Snatch Practice Finishing with… 3 rounds for time of: 15 Box Jumps 15 Toes to bar Post time to comments

 WOD: Back Squat 5-5-5 (30X1 tempo) Then 21-15-9 KB swings 24/16kg Burpees Post time to Comments.

Begin with:  TGUP – find your 1RM. You should be able to do this weight with both left and right hands. Then practice: Hold and accumulate Handstand against the wall for 2 min Hold and accumulate L-Sit for 2 min Hold and accumulate Hollow Body for 2 min

“Tabata This” Tabata Row (cal) Rest 1 minute Tabata Squat Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situp The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the…

Membership enrollment is now active!!!! Sign up for our introductory “First 50” special rate of only $140 p/month, unlimited classes, no contract and guaranteed for life!!!! Click on the following link, https://cfglendale.zenplanner.com/ then on the left hand side click on Sign Up-Now. The rest is self explanatory. Email us if you have any questions, [email protected]….

Excellent first Group Class at the box today!!!!! Thanks to all who showed up. Our next “Introductory Classes” will be Tuesday and Thursday at 6:30pm and Saturday at 11:00am. Please email us at [email protected] to reserve your spot. You can also schedule a free one on one session by emailing us as well. The first…