End of the 2017 CrossFit Open : Come help us celebrate the end of the 2017 CrossFit Open (again) by sharing a drink or two with some good company!
- When:This Saturday @ 4pm
- Where: Finback Brewery 78-01 77th ave, Glendale. NY 11385
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**Next Monday we will perform the CrossFit Total. The CrossFit Total consists of three lifts: Back Squat, Shoulder Press and Deadlift. Classes may overlap as a result. Work with a partner or two and try to work quickly. Please come prepared both mentally and physically. If you miss Monday, you miss the total. There is no make up day.
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WOD
Four Sets NFT
Banded Russian Kb Swing x 20 → https://youtu.be/PN9dppWJcGQ
(Weighted or Unweighted) Bulgarian Split Squat @ 3211 x 8 E/S
Slow (Weighted) Bear Crawl 20m
Weighted Wall Sit :45 w/ 24/16kg E/H
Body Saw x 10-12 → Scale: Pike up w/feet on row seat
Then…,
15:00
Bench Press – (BOF AQAP 1RM)
Then…,
For Time
20 Strict Pull-ups
20 Strict Ring Dips
20 Ring Rows
20 Ring Push-ups
Cap 3:00 Guys
Cap 4:00 Ladies
Extra Credit
Run 2 Miles
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The CFG family is saddened to say goodbye, to the very man himself, great member and dedicated CrossFitter, Manny Gutierrez. Manny will be taking his talents to the Suffolk County Police Academy. We wish him the best and we want him to know that we will miss his energetic spirit, short shorts and always positive attitude! You’ll always have a home in Glendale!
Come help us celebrate the end of the 2017 CrossFit Open (again) and Manny’s farewell by sharing a drink or two with some good company!
- When:This Saturday @ 4pm
- Where: Finback Brewery 78-01 77th ave, Glendale. NY 11385