WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

5.22.21 WOD

You go I go style 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes

10, 20, and 30 you

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

5.22.21 WOD

You go I go style 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes

10, 20, and 30 you

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at

CROSSFIT GLENDALE

April 18, 2021 WOD. Oren Lippmann. Every 3min x 3 Banded strict press x15 reps Alternating Squat with Reach 10 e/s Quadruped Thoracic Rotations 10 e/s . Remaining time bike/row/ski then.., “Helen” 3 Rounds For Time Of: 400m Run 21 AKBS, 53/35 12 Pull-ups /banded/ring rows 15:00 Cap Then.., Front squat Set 1: 12 tempo :3neg/:3up. light

Set 2

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

CROSSFIT GLENDALE DROP IN Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to working hard and achieving lasting fitness results. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below. 6.9.21 WOD | CROSSFIT GLENDALE Test Week resumes Thursday 36min. EMOM: (6 Rounds) Min. 1) Plank the entire minute* Min. 2) 15/12 Calorie Row SPRINT!! Min. 3) 1 Round of “Glenda” Min. 4) 60 Double Under’s Min. 5) Max DB Russian Twist 30/20 Min. 6) Rest *Glenda is: 5 Toes to bar / knee raises 10 Push-Ups

15 Air

6.10.21 WOD- TEST WEEK DAY 3 Test week details Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Warm-up – NFT (Easy Effort) Complete 3 Sets* Bike 1:00 Back Rack Clean Hold :30 5 Clean Deadlifts 5 Clean Pulls 5 Muscle Cleans 5 Power 5.8.21 WOD | CROSSFIT GLENDALE 3mins Easy Bike + 2 Sets 10 Alternating Thoracic Rotations in Squat 10 90/90 Hip Rolls 10 steps Perfect Stretch Then.., Every 4mins x 3 Sets BIke 90sec for Calories (NOT MAX EFFORT) -then 12-15 Wall Balls 20/14 12-15 Russian Swings 70/53 12-15 Air Squats *The goal should be to complete these sets within 3:00,

5.14.21 WOD

Teams of 2: 2 Rounds For Time or As Far As Possible in 35min 800m (200m intervals) row 800m (200m intervals) run 80 DB Hang Clean and Jerk 50/35’s 80 DB Russian Twists with 50/35lb. 80 Box Jumps or step

ups

3.10.21 WOD

4 Rounds: Min. 1) 50sec. Plank on elbows Min. 2.) :35 or 15/12 Cal Min. 3.) 60 Double Unders/90s Rest 2min. 9min. AMRAP: 10 *Weighted Hanging Knee Raises 5-15# 10 DB RDL 10 Box Jumps. stack plates for desired height * reverse situps Then.., Snatch warmup Sn dl MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. 6.10.21 WOD- TEST WEEK DAY 3 Test week details Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Warm-up – NFT (Easy Effort) Complete 3 Sets* Bike 1:00 Back Rack Clean Hold :30 5 Clean Deadlifts 5 Clean Pulls 5 Muscle Cleans 5 Power CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

5.22.21 WOD

You go I go style 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes

10, 20, and 30 you

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MEMBERSHIP CANCELLATION CANCELLATION TERMS. If you decide to reactivate your membership in the future (and we hope you do) membership rates in effect at the time of reactivation will be WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. 6.10.21 WOD- TEST WEEK DAY 3 Test week details Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Warm-up – NFT (Easy Effort) Complete 3 Sets* Bike 1:00 Back Rack Clean Hold :30 5 Clean Deadlifts 5 Clean Pulls 5 Muscle Cleans 5 Power CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

5.22.21 WOD

You go I go style 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes

10, 20, and 30 you

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MEMBERSHIP CANCELLATION CANCELLATION TERMS. If you decide to reactivate your membership in the future (and we hope you do) membership rates in effect at the time of reactivation will be PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

CROSSFIT GLENDALE DROP IN Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to working hard and achieving lasting fitness results.

CROSSFIT GLENDALE

Warm-up Run 400m 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back x2 Then EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155. moderate EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below. 6.10.21 WOD- TEST WEEK DAY 3 Test week details Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Warm-up – NFT (Easy Effort) Complete 3 Sets* Bike 1:00 Back Rack Clean Hold :30 5 Clean Deadlifts 5 Clean Pulls 5 Muscle Cleans 5 Power TEST WEEK 1 / 6.7.21 WOD The purpose of testing is to gauge your current strength level before beginning our strength program. Upon establishing these numbers we will work between 70-85% for the length if the phase. Why 70-85%? I consider these percentages safe for the beginner to intermediate athlete to focus on form while being challenged by an appropriate

training

MOVEMENT TIP: THE HOLLOW ROCK Live. •. The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the benefits to your core strength, ensure you build up to a great hollow position before you practise the rocking option. If you struggle to keep your lower back strongly

OREN'S PROFILE

Oren. Lippmann. Oren is Owner of CrossFit Glendale. Oren has dedicated the past 10 years of his life to helping people improve their health, their performance and the quality of their lives through strength & conditioning. Oren has been involved with sports and fitness conditioning most of his life. Before college he played both baseball

and

MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

CROSSFIT GLENDALE

Warm-up Run 400m 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back x2 Then EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155. moderate EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week 6.9.21 WOD | CROSSFIT GLENDALE Test Week resumes Thursday 36min. EMOM: (6 Rounds) Min. 1) Plank the entire minute* Min. 2) 15/12 Calorie Row SPRINT!! Min. 3) 1 Round of “Glenda” Min. 4) 60 Double Under’s Min. 5) Max DB Russian Twist 30/20 Min. 6) Rest *Glenda is: 5 Toes to bar / knee raises 10 Push-Ups

15 Air

TEST WEEK 1 / 6.7.21 WOD The purpose of testing is to gauge your current strength level before beginning our strength program. Upon establishing these numbers we will work between 70-85% for the length if the phase. Why 70-85%? I consider these percentages safe for the beginner to intermediate athlete to focus on form while being challenged by an appropriate

training

MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at MOVEMENT TIP: THE HOLLOW ROCK Live. •. The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on this movement. To maximise the benefits to your core strength, ensure you build up to a great hollow position before you practise the rocking option. If you struggle to keep your lower back strongly

MEMBERSHIP HOLD

HOLD TERMS. You have the option to put your membership on hold for any reason. Membership hold requests must be submitted no less than seven (7) business days before your scheduled hold start date. MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

4.22.21 WOD

4.22.21 WOD. then.. The goal is to make it to 40 minutes. If you can. You may choose any cardio you like and swap between them at any point. If you know you can’t hang with 15/12 cals, then scale it back to

12/9.

WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This is proper programming, progression, and

physical recovery.

PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

NEW CROSSFITTER

The fact that you have found us means you are curious about one of the fastest growing fitness movements on Earth. It doesn’t matter what brought you here: a devoted friend’s persistence, a coach or doctor’s recommendation, or maybe inspiration from the latest Reebok commercialregardless, welcome to CrossFit Glendale! CROSSFIT GLENDALE DROP IN Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to working hard and achieving lasting fitness results. CONTACT US AND START YOUR CROSSFIT JOURNEY If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here.All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

MOVEMENT TIP: THE BACK RACK LUNGE CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt guessed by now, just another lunge, but this time the barbell is placed across the upper back, as it would be for a Back Squat. WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This is proper programming, progression, and

physical recovery.

PRICING | CROSSFIT GLENDALE Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

NEW CROSSFITTER

The fact that you have found us means you are curious about one of the fastest growing fitness movements on Earth. It doesn’t matter what brought you here: a devoted friend’s persistence, a coach or doctor’s recommendation, or maybe inspiration from the latest Reebok commercialregardless, welcome to CrossFit Glendale! CROSSFIT GLENDALE DROP IN Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to working hard and achieving lasting fitness results. CONTACT US AND START YOUR CROSSFIT JOURNEY If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here.All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

MOVEMENT TIP: THE BACK RACK LUNGE CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt guessed by now, just another lunge, but this time the barbell is placed across the upper back, as it would be for a Back Squat.

CROSSFIT GLENDALE

Warm-up Run 400m 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back x2 Then EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155. moderate EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. CONTACT US AND START YOUR CROSSFIT JOURNEY If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here.All other enquires can be submitted on the contact form below. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week TEST WEEK 1 / 6.7.21 WOD The purpose of testing is to gauge your current strength level before beginning our strength program. Upon establishing these numbers we will work between 70-85% for the length if the phase. Why 70-85%? I consider these percentages safe for the beginner to intermediate athlete to focus on form while being challenged by an appropriate

training

MEMBERSHIP HOLD

Membership hold requests must be submitted no less than seven (7) business days before your scheduled hold start date. MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

5.12.21 WOD

Warm-up Run 400m 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back x2 Then EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155. moderate EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest

4.22.21 WOD

30 jumping jacks 10 alt reverse lunges 10 Alt lizard stretch 30 flutter kicks 3x. then.. Odd minutes: 15/12 Cals on Cardio of choice Even minutes: 1 Round of Cindy

5.18.21 WOD

General warm up tgen.., 4-5 rds 500m / 425 Row/ski/ 400mrun 18 Wall balls 15 hang power snatch 75/55 12 T2b / vups 9 Burpee box jump over

Rest 2:30 between

MOVEMENT TIP: THE BACK RACK LUNGE CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt guessed by now, just another lunge, but this time the barbell is placed across the upper back, as it would be for a Back Squat. WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

PRICING | CROSSFIT GLENDALECROSSFIT 100CROSSFIT GLENDALE NYCROSSFIT 623CROSSFIT GLENDALE AZ6 WEEK CROSSFIT PROGRAMAFFORDABLE CROSSFIT GYMS

NEAR ME

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below.

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MEMBERSHIP HOLD

HOLD TERMS. You have the option to put your membership on hold for any reason. Membership hold requests must be submitted no less than seven (7) business days before your scheduled hold start date. MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

WORLD CLASS CROSSFIT GYM IN GLENDALE Our facility is unlike any gym you’ve been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to DIVERSE CROSSFIT CLASS SCHEDULE Schedule. To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery. CrossFit Classes produce elite results by effectively combining power lifting, gymnastics, running, rowing and other functional fitness movements. CrossFit is the program

of

NEW CROSSFITTER

CrossFit bodies – our bodies – come in every imaginable size, shape and age; and yet, our workouts every day, are designed for anyone to do them. Yes, anyone. “Scalability” is a word that you will hear frequently here at CrossFit Glendale. During each class, everyone does the same workout, but that workout will always have

several

PRICING | CROSSFIT GLENDALECROSSFIT 100CROSSFIT GLENDALE NYCROSSFIT 623CROSSFIT GLENDALE AZ6 WEEK CROSSFIT PROGRAMAFFORDABLE CROSSFIT GYMS

NEAR ME

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. CROSSFIT GLENDALE DROP IN Drop-In. $30.00 1 class per week. Sign up. 6-week Beginner Challenge. $250.00 3 classes per week. Sign up. ATHLETE SPOTLIGHT. Member Justin. Member Jimmy and Jess. CONTACT US AND START YOUR CROSSFIT JOURNEY Please complete the form below to send us a message. If you are an experienced CrossFitter from out of town and you are looking to drop in for a class you can choose a time on our Timetable and complete a Drop In clasbooking form here. All other enquires can be submitted on the contact form below.

4.21.21 WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee

box jump overs

MEMBERSHIP HOLD

HOLD TERMS. You have the option to put your membership on hold for any reason. Membership hold requests must be submitted no less than seven (7) business days before your scheduled hold start date. MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at MOVEMENT TIP: THE PUSH JERK The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press in that we have the same set-up, we dip and drive through the heels, hit full hip extension and then use this hip generated momentum to press the

barbell overhead.

CROSSFIT GLENDALE

Warm-up Run 400m 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back x2 Then EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155. moderate EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min.

5.21.21 WOD

4-5 Rounds 250m Row /200m run 12 V Ups Mini band lateral walk down and back 12 Push Up to Alternating Toes Touch Then.. Deadlift. S1: 15 reps S2: 12 S3: 10 S4: 8 S5: 8 All reps are :2neg Keep technique tight and follow the tempo. It is about quality time under tension. Increase TEST WEEK 1 / 6.7.21 WOD The purpose of testing is to gauge your current strength level before beginning our strength program. Upon establishing these numbers we will work between 70-85% for the length if the phase. Why 70-85%? I consider these percentages safe for the beginner to intermediate athlete to focus on form while being challenged by an appropriate

training

MEMBERSHIP HOLD

HOLD TERMS. You have the option to put your membership on hold for any reason. Membership hold requests must be submitted no less than seven (7) business days before your scheduled hold start date. CROSSFIT BASIC MOVEMENTS Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the most often used movements’ week

5.22.21 WOD

You go I go style 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes

10, 20, and 30 you

MOVEMENT TIP: THE BACK RACK LUNGE Points Of Performance. Bring barbell to a back rack position. One leg steps forward. Keep heel of forward leg down. Raise heel of back leg. Lower torso until back knee touches the ground. Forward leg shin remains relatively vertical. Complete at

4.22.21 WOD

4.22.21 WOD. then.. The goal is to make it to 40 minutes. If you can. You may choose any cardio you like and swap between them at any point. If you know you can’t hang with 15/12 cals, then scale it back to

12/9.

OREN'S PROFILE

Oren. Lippmann. Oren is Owner of CrossFit Glendale. Oren has dedicated the past 10 years of his life to helping people improve their health, their performance and the quality of their lives through strength & conditioning. Oren has been involved with sports and fitness conditioning most of his life. Before college he played both baseball

and

5.18.21 WOD

General warm up tgen.., 4-5 rds 500m / 425 Row/ski/ 400mrun 18 Wall balls 15 hang power snatch 75/55 12 T2b / vups 9 Burpee box jump over

Rest 2:30 between

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Each days workout is different and consists of constantly varied functional movements. This keeps training enjoyable and well rounded – you’ll never get bored!

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Our program delivers a fitness that is broad, general, and inclusive. This means you’ll learn a wide range of achievable, functional

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All our coaches are professionally trained and our classes are capped at 12 people to ensure that you always get a premium CrossFit

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Our SIX WEEK CHALLENGES are created not only for those who are new to CrossFit but for anyone beginning a fitness journey. This program will give you a strong fitness foundation and teach you CrossFit fundamentals from the very basics. Before you begin we’ll meet with you one-on-one to assess your goals and make sure you understand the program. You will attend classes 3 to 4 times a week for 6 weeks. We offer women only and co-ed challenges....read more read less

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Hungry for more? If you completed the Beginners class then you are ready for regular CrossFit classes. Visit our pricing page for great membership options and call us to get started.

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