In teams of 2: Minute 1-10 Row 2,000 Meters Each team member rows 250 meters at a time x 4 sets each Rest the remainder of the 10 minutes Minute 11-20 Run 2,000 Meters Each team member runs 200 meters at a time x 5 sets each Rest the remainder of the 10 minutes Minute…
Join us to support 28 athletes representing CF Glendale in Flex on the Beach Competition, 10am Start. Come join us in supporting our teams! *We are meeting Sunday 7am at the Box to car pool and pick up any equipment need for the competition. We would like to leave at 7:15am Flex on the Beach…
Skill- KB Snatches / Deadlifts WOD 3 Rounds – 2 min at each station Station 1 : Toes to Bar / AB mat sit ups Station 2 : Deadlift 225/155 Station 3 : AMRAP 5 Burpees Box jumps + 5 KB/DB Snatches each arm Rest 1- Min Weekend Schedule Saturday : Normal Schedule….
Today is a programmed Rest Day. Use this as an opportunity to make up a workout you missed from Monday, Tuesday or Wednesday. You are also free to come in and practice a skill, work a weakness, improve your mobility or just hangout. Weekend Schedule Saturday: Normal Schedule. Sunday : Closed. Going to Long…
Our 9/11 Tribute WOD is designed for full participation, so please come in and join us in honoring the memory of the people who perished that day. We will never forget. 9 Rounds: 11 Burpees 20 AB Mat sit ups 01 Bear Complex Weekend Schedule Saturday : Normal Schedule. Sunday : Closed. Going to Long…
A. Run 400 M + Dynamic Stretch Then.. 10 min to Warm Up or complete 3 sets of: 15 GHD Sit ups 10 OHS 5 Ring Dips 3 Pistols :30 sec Hollow body hold B. 4 Rounds for time: Run 400m 15 Box Jumps (24/20) 10 Toes to Bar 15 KB Swings (24/16kg) …
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…
