Crossfit Willow Glen

Cause we’re the two best friends that anyone could have 😋
Happy (Belated) Birthday Serena 🥳

Huge Congratulations to CrossFit Willow Glen’s Jethro Acenas for coming in 2nd Place at Brethren Showdown 2022 🥳

Labor Day weekend is over.
Time to get back to work!

Workout:
Strength(Back Squat)
5x5 @ 78% + :04 eccentric

Metcon
18:00 AMRAP
48 Wall Balls 20/14
24 Burpee to target
12 Alt. DB Cleans 70/50

The only limits you have are the ones you place on yourself.

Workout:

Weightlifting:
Clean
2 x 5 @50%
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%

TC: 18:00

Metcon:
15 AMRAP
20 Double Unders
10 Wall Balls 20/14
10 C2B

Score: Rounds + Reps

“Better Together” -Luke Combs

Workout:
Gymnastics
30 Muscle-ups for time

Metcon:
20min EMOM
Min 1: 10 Box Jump Overs 24/20 + 8 TTB
Min 2: 10-15 Bar Facing Burpees
Score: total Burpees

When you have one of those days when you feel a big weight in your shoulders
DO SQUATS

Workout:
Strength
Back Squat
1x5 @ 80%
2x4 @ 85%
2x3 @ 87%

Metcon:
5 Rounds:
10 Power Snatches 135/95
15 Wall Balls 20/14
TC: 12:00
Score: Time

Fear has two meanings;
Forget everything and run
Or
Face everything and rise
The choice is yours.

WOD:
9-7-5 Deadlifts 315/225
21-15-9 Overhead sit ups 45/25

Rest 1:1

21-15-9
Deadlifts 155/105
Overhead sit ups 45/25
TC: 25:00
Score: Time

Change is inevitable, Growth is optional

Workout:
A. Weightlifting
Back Squat
2x 8 @ 65%
2x 6 @ 75%
Rest 2-3 minutes after each set

B. Metcon
5 Rounds
6 deadlifts 275/185
3 RMU
200m Run

Rest :30 after each round

RX+ Strict RMU

Rise & Grind

Workout
A. Gymnastics
10:00 Free Handstand practice

B. Metcon
E4MOM x 5 Rounds:
24/20 Cal Row
16 Burpee over Rower
12 Ring Dips

Score: Interval Times
TC: 20:00

Saturdays are for Headbands

Workout:
30-25-20-15-10
Box Jumps 24/20”
Burpees
Sit ups
*400M Run after each set

TC: 40:00

Happy Birthday to

Go follow this 🐐

Happy to have you as a part of the CFWG family!