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
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
Front Squat (3×6@70-80%)
Ring Plank Hold (3×15-30sec)
Metcon (Time)
For Time
21-15-9
Thruster (95/65)
Sit Up
-After each round do 25 Double Unders-
Rx+
For Time
21-15-9
Thruster (115/75)
GHD Sit Up
-After each round do 50 Double Unders-
Mobility
Quad Smash/Olympic Wall Squat
