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This month’s newsletter is JAM PACKED with information. Some things to look out for include: 1. Summer Sweat Event 2. Wolfpack 5K 3. Griffith Park Marathon Relay (and endurance schedule) And MORE: http://ow.ly/BmVr301iLO7

CrossFit Merge shared a link on Facebook

Check out this blog by Coach Myke Oh on why doing “Murph” on Memorial day is so special to him!

CrossFit Merge posted on Facebook

Memorial Day Class Schedule CFER 8:30 am, 12:00 pm MERGE 10:00 am WOD is Murph :) There will be no endurance class that day.

CrossFit Merge posted on Facebook

POWER HOUR(s) A) Push press + push jerk 1-1-1-1-1 B) Back squat 5×3 @ 75-80% C) 7 rounds of: 1 minute of 20 Russian kbs (70/53) followed by max box jumps (24/20) within the minute. 1 minute rest *Score = total jumps

CrossFit Merge posted on Facebook

There are still massage consultations available for Friday! Here are the availabilities: 6:00am 6:35am 8:00am 8:35am 9:35am 10:00am Every slot is 20 minutes. Email Amanda or sign up at the box to reserve a spot for tomorrow!

CrossFit Merge posted on Facebook

Wednesday, 11/25: CFER- Regular hours. 7:30pm will be a Build-UP class, not OLY. No endurance. Merge- Regular hours. 6pm will be Build-UP class AND a regular CF class. Thursday, 11/26: BOTH BOXES CLOSED, except… Liz is doing Thanksgiving monster mash from 11a-12p at CFER. Friday, 11/27: CFER- NO 5:30, 6:30, 7:30am. All other classes on. Merge- NO 6am or 7am. All other classes on.

CrossFit Merge posted on Facebook

Hey everyone! Come on down to Merge to do the Invictus WOD tomorrow night at 8 pm. The skill weights and WOD are based on your 1 rep max, and scaling options from L1 to FB will be available.

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Merge shared an image on Facebook

Don’t forget Run Club tonight at 6:30! We are leaving from Senor Fish. Invictus begins at 8 tonight at Merge! See you there!

CrossFit Merge posted on Facebook

Join us for the Invictus WOD on Thursday, September 17 at 8 pm. Come early to warm-up. Hope to see you there!

CrossFit Merge shared an image on Facebook

TOMORROW! Friends, family, and those curious about CrossFit are welcome to our Bring a Friend Day event! Bring along a buddy to any CrossFit Merge class and then join us for a BBQ from 6-9 p.m. HoodRun will continue as normal at 6:30.

CrossFit Merge posted on Facebook

Come to Invictus tomorrow night (Thurs. 9.17) at 8 p.m. at Merge! A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3 (90s) – Snatch x 1 rep Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit. B. Every two minutes, for 12 minutes (6 sets) of: Strict Shoulder Press x 5 reps @ 80-85% C. “DeHart” Complete as many rounds and reps as possible in 4 minutes of: 195/135lb Power Clean x 1 rep 195/135 lb Thruster x 1 rep 195/135 lb Shoulder to Overhead x 1 rep We look forward to seeing you there!

CrossFit Merge shared an image on Facebook

Do you love pork? Then have we got an event for you! Please join us in enjoying the tastiest meat on earth! Bring along friends and family to Five Star Seafood to partake in a full roast pig and more! Carpool leaving from CrossFit Merge at 7:30 p.m. Sign up sheets at the gym or RSVP via Facebook. http://ow.ly/S01vU

CrossFit Merge shared a link on Facebook

Check out our Athlete of the Month for September! Ms. Kelly Gomez!! Photo Credit: Chester Reyes http://crossfitmerge.com/athlete-spotlight-kelly-gomez/

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General Information

NameCrossFit Merge
OwnerBryce Greenstein
Websitecrossfitmerge.com
Emailinfo@crossfitmerge.com
Address1517 Railroad Street
Glendale, CA 91204

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