WOD

Warm-up A Then…, Floater WOD Bike Test - 30 Cal For Time 2:00 Cap. Then…, Complete Five Sets NFT Incline Bench Press x 3 (Build) @ 30X1 Superset w/…., Strict Ring Pull-ups 2.2.2 Then…, For Time 50 Side To Side Plate Push-ups, 45/35# 50 Plate Forward Lunge (Total) 50 Off/On Plyo Plate Push-ups 5:00 Cap...

“New” CrossFit Glendale’s Weightlifting Weightlifting/Barbell Specialty Small Group Class Coached by CFG Coach John Martin This class will be focused on increasing your olympic lifts, squats, pulls, and accessory movements for Crossfit. In order to build additional levels of strength/technique skill aside from the general class work. Program is designed to build technical efficiency and...

Complete Three Sets NFT 20 Wrist Rolls e/d + 30 Lateral Arm Ext Fist Pro/Re 20m Wtd Bear Crawl :30 Plank Hold 20 V-up Sit-ups 20 Russian Twists Then…, Clean Warm-up Then…, Hang Pwr Clean - Heavy Triple In 12:00 Then…, EMOM x 10:00 Min 1 - 10 Thrusters, 95/65# Min 2 - 10 Hard...

Upper Body Flow + Straight Arm Overhead Side Bends x 40 Then…, Scapula Pro/Retraction x 40 (Total) Then…, Wall Rotations w/ Pause Upside Down x 30 + Eight Rounds Of: FLR :30 Bridge w/ Dbs Support Against Wall :20 Straight Arm Side Plank Hold :20 e/s Then…, Floor Press x 5 x 8 (Build) Then…,...

Hip Flow 3:00 + Low Cossack x 20 (Total) Then…., Wrist Prep 2:00 Then…, Clean Warm-up Then…, Complete 3 Sets Within 2:00 Of: 5 TnG Pwr Cleans + 5 Lateral BOTB, 135/95# x 3 Rest 2:00 Complete 3 Sets Within 2:00 Of: 3 TnG Pwr Cleans + 5 Lateral BOTB, 155/110# x 3 Then…, EMOM...

CFG community raised 2,000. We are so proud of the hardwork of our coach Catherine Lewis and members Dan Michitsch and Stefanie Fitz . Please make sure to encourage and support them throughout the next few days before they head down to Miami for  Wodapolpollza competition. Reminder that Gymnastics Class starts tonight night 7-8 PM....