Upcoming CFG Events and News and Notes: Our box is being offered an epic offer from our friends at Tough Mudder. Not only does our team get an EXCLUSIVE DISCOUNT on the Full Event (10% off!). The event is in Old Bethpage, Long Island on July 22nd and we need at least 10 people to sign up…
Two Sets NFT Bridge Up Pallof Press – 15 e/s Bear Crawl – 20m Reverse Curtsy Lunge – 8 e/s Then…, 30:00 Running Clock: Heavy Carry/Pull/Drag/Push/Hold Then…, Row 500m x 3 @ 1:55 – 2:05 Pace
General Warm-up #3 Front Leaning Rest – :30 on :30 off x 5 Then…, 3 Sets NFT Run 200m 5 Wall Walks (8 Rx FAST!!) Run 200m 10 Burpees (No Jump) Run 200m Rest 2:00 Then…, Front Squat – (Build) x 6s x 2r @ 4040 Then…, One Set NFT GHDS – 50 or Weighted…
============================================================================== Two Sets NFT Banded Pull Throughs – 20 Double KB FR Walk 40m Single Ring Star Plank – :30 e/s Then…, Deadlift – (Build) 3RM BOF Then…, Close Grip Bench Press – (Build) x 5s x 4-6r @ 30X0 Then…, 3 Sets NFT 20m Sled Drag (Heavy) :30sec Bear Crawl (Slow) 3 Bar…
Two Sets NFT Pallof Press – 15 e/s Bear Crawl – 20m Reverse Slider Lunge – 8 e/s PVC Dislocates – 20 e/d Front Leaning Rest – 1:00 Then…, Snatch Warm-up Then…, EMOM x 10:00 Power Snatch (80%) x 1r x 10s (Build) → Be Perfect! Then…, Front Squat – 6s x 1r @ 40X0…
CrossFit Glendale is Closed on Sunday, June 18th: Fathers Day ============================================================================= Strict Press – 5.4.3.2 Then…, With a partner. One person working at a time. Six Sets Increasing Time 25 Squats 25 Cal Row 20 Russian KBS, 70/53# 40 Weighted Double_Unders Rest/Walk 3:00
CrossFit Glendale is Closed on Sunday, June 18th: Fathers Day ============================================================================= Thoracic Flow Then…, Front Squat – 2r x 8s @ 1022 Then…, For Time 20 Rounds 1 Burpee 1 Bar Muscle-up 1 Pull-up 1 Toe 2 Bar Then…, Three Sets NFT Strict HSPU – 6-8 Ring L-Sit Hold :35
Warm-up #3 Y&T – 10 e/s Then…, 3 Sets NFT :30 Double Kb Hold @ 90 degrees Rest 1:00 Then…, 3 Sets NFT 20m Double KB Duck Walk Rest 1:00 Then…, Pwr Clean, 155/105# Every :15 for 6:00 Then…, Cool Down
Two Sets NFT Bridge Up Paloff Press – 15 e/s Quadruped Leg Extension – 15 e/s Then…, Deadlift – (Build) 4RM Then…, Incline Close-Grip Bench Press x 3 @ 4240 Then…, BYOV Three Sets NFT (Consistency) 5 L-Sit Pull-ups or 1 L-Sit Rope Climb 3 Wall Walks :30 Bear Crawl Forward Then…, Follow The Leader…
PLEASE → PURCHASE A STOPWATCH & WEIGHTED JUMP ROPE ← get the right height/length for you!!! Please dedicate “quality time” to thoroughly stretch your hips, wrists, etc, before and after class. Many of you have been coming up to me before and after class telling me about your many body aches and pains. I get…
