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.
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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.
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!
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
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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TESTING WEEK What do you see in 2016? What motivates your training? Is it big numbers, GAINZ? Is it an aesthetic body, JACKED and TAN? Need more ENERGY to chase your kids around? Maybe you want to jump start your way to a HEALTHIER life? Let’s...
More Airdyne for Jim and Xin! They love it. **Get registered for the Rodeo today!!!! www.tjsrodeo.com. We are extending the deadline to register and guarantee yourself a cool Rodeo t-shirt till this FRIDAY, OCTOBER 9th. After that, you'll still be able to register for a little while, but you won't get a t-shirt. Just do it now. You won't regret it. [ 1233 more words. ] https://tjsgym.wordpress.com/2015/10/05/tjs-gym-workouts-for-the-week-of-oct-5
Monday, Oct 5 - http://www.vaultcrossfit.com/2015/10/monday-oct-5/
WOD for Monday 10/5: 1) Mobility/Warm Up- 6 min AMRAP of: 10 Squats, 10 Pass Thrus, 5 Burpees, 10 Reverse Pass Thrus, 20 sec. Deep Squat Hold 2) Strength- Front Squat 1 Rep Max 3) WOD 1- Death By Front Squat (60% of your 1RM)/Death By Abmat One leads to the next *30 min Cap 4) Cool Down
Interested in trying out CrossFit? Our CrossFit Basics class is for individuals who are committed to making a dramatic change in their life with the support of a strong community, regardless of your past or present fitness level. In this class, our trainers focus on the basic movements and slowly introduce intensity to the workouts. Call 425.299.3817 or send us a private message for more details.
Breast Cancer Awareness Month Wear Pink for a cause! We're joining the movement with this Limited Edition Shirt ($20) Donate to a Breast Cancer charity Show us the receipt We'll customize the back with a loved ones name or saying that inspires you to keep working in the gym and improving your health Be the change you want to see in the world! Pre-orders are this week! Get your shirt by next Monday!! #buildafitcommunity
@rubesterdoo an extremely hard working athlete. #CrossFitBlackDiamond #CrossFit #crossfitcommunity #SoCal #NorthCounty #Oceanside #oside #OceansideGym #CA #California #SanDiego #SD #BetterThanYesterday #NeverStop #TrainLikeUGiveADamn #GeneralPhysicalPreparedness #GPP #gym #FUNctionalfitness #Fitness #Fit #CVFMHI #AllIn
Guys, This Friday there is a Bench-mark workout coming up. Bench-marks are an important test of fitness. This BM in particular is "Nancy" Run and Overhead Squats. It is 5 Rounds of 400 m runs and 15 OHS @ 95 lb for men and 65 lb for women. I know it is a whole lot to ask, but try to make it on Friday to do the Bench-mark or make it up on Sunday. The following week on Monday will be "Fran" 21-15-9 of Thruster 95 lb/ 65 lb and Pull-ups. Two tests of our fitness will be in close proximity. Try to make it in for both. We will collect the data and use it for the next time we do these Bench-marks. Thank you all for working very hard. Brian, Paula, & Sigi.
Week 3 of tempo squats http://www.crossfit858.com/2015/10/october-5-2015/
Function 10/05/2015 Beginner Intermediate Advanced Roll Out Warm Up 3min Z1 + 3X 7 Wall Squats 7 Bentover Row 5 Strict Press 8 Iron Cross Mobility Triceps on Post Skill Hang Power Clean & Push Press Progression before WOD WOD A. Back Squat 3x10 w/ 2 second hold @ bottom + 3 Rounds of: 7 Power Cleans [ 82 more words. ] http://www.cafitusa.com/function-fitness-monday-october-5th/
10/5/15 "Nasty Girls" 3 rft: 50 Squats 7 Muscle Ups 10 HPC 135/95 10/6/15 For Time: Run 1 mile 100 Situps 100 Back Extensions Run 1 mile 10/7/15 "Gymnasty Troy" Is it a nasty week or what!? For time: Buy in - 82 Double Unders Then, 3 rounds: 3 Wall Ball Situps 3 Tire Flips with Jump Over 3 Wall Walk Ups… [ 113 more words. ] http://crossfitpuyallup.net/wods-for-week-of-10515/
THROWDOWN MOVEMENTS AND INFO 2015 CrossFit Sunset Throwdown Any questions please email Coach MAC --- Jason@crossfitsunset.com PURPOSE For some of us to push ourselves in new and different ways and to discover an intensity we did now know. For others, to test ourselves against other athletes in the gym to see how we measure up in a competition setting. For all…HAVE FUN! INFORMATION 6 Workouts You will start either on SIDE A or SIDE B. On each side you will have 3 workouts to complete. Each workout has a 4 min cap with 2 min rest between workouts. You will have more rest time between SIDE A and SIDE B. Movement List *this is not all movements…but ones you may need to decide between RX and FUN **this is subject to change NOTE TO POTENTIAL RX ATHLETES: Push yourselves. There may be a movement or 2 that is on the list that may not be your best. That’s okay. As long as you can do the majority of the movements then challenge yourself. Any questions talk to MAC. RX GHD Situps KBS 28kg/20 Wallballs 20/14 (M/F to 10 ft target) HSPU (RX style---plates and a abmat) Clean 61kg/43 Goblet Squat 28kg/20kg STO(shoulder to Overhead) 61kg/43 Double Unders Ring Muscleups OR 4 CTB pullups per MU (to be clear what this means-we expect RX athletes to have MU…but if you do not or are not proficient you have the option to essentially do 4 CTB pullups instead of 1 ring muscleup. Is this a fair tradeoff…nope but the alternative is just to stare at the rings…work on muscleup ;) FUN Slam Balls (you may not know what this is…but you can all do it) Wallballs 16/12 (M to 10 ft target…F to 9 ft target) Jump Rope Singles Clean 43kg/30 KBS 20kg/12 STO(shoulder to overhead)-43kg./30 Goblet Squats 20/12
At CrossFit Surf City, we stick to the stuff that works. And on this list of extremely effective exercises, the goblet squat is high on the list. Like any good functional movement, the goblet squat builds a dynamic kind of physical fitness — one that keeps our bodies strong, mobile, and coordinated. If you are unfamiliar with what the goblet squat is — you’re in luck because it’s a pretty simple movement. [ 380 more words. ] http://www.cafitusa.com/why-were-obsessed-with-the-goblet-squat/
"Hiding from your weakness is a recipe for incapacity and error" - Greg Glassman We make choices in our training - why do we choose to focus on certain aspects and not others? Make smart choices. Be comfortable with being uncomfortable. Nice job today everyone #smashed #weekendwarrior #lovewhatyoudo #vaultcrossfit #commitment #NoDaysOff #getafterit #positivevibes #sweat #redline #fitfam #fitness #athlete
CrossFit Counter Culture - Group Class Warm-up 2 Rounds Run 200m 12-15 GHD Oblique Crunch (each side) 12 Toe to Bar (strict) or Hanging Knee Raise 9 Parallette Pass Thru with Push and Dip Mobility 8 min (pick 4) (2 min each) Couch Stretch Trap Smash Pec Smash Pigeon Stretch Banded Hip Flexor using racks 20 Banded Clam Shells (each leg) [ 39 more words. ] http://crossfitcounterculture.com/2015/10/03/10042015/