Call: Ben: 626 224-8717 or Marc: 626 733-2799

12/16/2015

Announcements

In 2016 we are going to complete the Spartan Race Trifecta!! The Trifecta consists of three races, the Sprint, the Super, and the Beast.
So far the dates are:
March 19th in Las Vegas for the Super.
September 17th in Temecula for the Beast.
Sprint- To be determined.

If you sign up before this Saturday the 19th you can save 20% by using the promo code LA20.

Also, if you would like you can get a west coast regional trifecta pass for any 3 races in our region for 249.99!

The name of our team is CFG Spartans.
Sign up for the Saturday morning 9-11am heat!

CrossFit Glendora – WOD

View Public Whiteboard

CFG warm up (No Measure)

400m run or 500m row

10 figure 8 shoulder swings

5 inch worms

2 rounds of

10 walking lunges

10 overhead squats

10 situps

5 pullups

20 double unders

Deadlift (Work up to a heavy (T&G) 2 rep set)

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

-then-

Rest 3 minutes

Rx+

7min AMRAP

2 Muscle Ups

8 Hand Release Push Ups

16 Air Squats

-then-

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

Rx+

5min AMRAP

2 Muscle Ups

8 Hand Release Push Ups

16 Air Squats

Mobility

IT Band Smash/Couch Stretch/Banded Overhead with External Rotation

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