1517 Railroad Street
Glendale, CA 91204

Month

December 2010

CrossFit Merge Gym Guide

Hey CrossFitters, if you’re like most people, you probably aren’t too familiar with all the equipment we have at the gym.  So here’s a picture tour guide of the gym’s toys. Kettlebells, swing them, lift them, and also place them in their proper place when...
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Beginner and Intermediate Level Classes

What’s the difference between the classes? Beginner Classes will focus on the 9 fundamental movements of CrossFit, basic gymnastics (pull-ups, push-ups, dips), the kettlebell swing, wall ball shot, thruster, as well as running, rowing, and jumping rope. Classes will still...
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Just a Few Items Left

It’s been an exhausting couple of days fixing up the gym.  Cleaning, picking up more equipment, assembling the new equipment, and on and on.  Just to get some perspective, here are some before and after photos of the 1517 Railroad Street warehouse. Before They either...
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Weightlifting Percentages

Not sure what 85% of your 1 rep max is?  Then use these handy charts.   Weightlifting Percentages (45 lb bar) Weightlifting Percentages (33 lb bar) Don’t be afraid to embrace the barbell lifts.
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CrossFit Merge Membership Terms

Here are the membership terms and conditions for CrossFit Merge. EFT Request and Authorization:  Client hereby authorizes CrossFit Merge or its assigns to make periodic charges or withdrawals (“EFT Authorization”) from the account used to pay the initial payment described above...
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Free CrossFit WODs

Here are CrossFit workouts you can do on your own.  You won’t need much, usually a place to run, perhaps a pull-up bar (which are easy enough to find at a local park), a jump rope perhaps, and a stop watch.  3…2…1…Go! Comprehensive List of Bodyweight WODs
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Membership FAQ

I am signed up for 2 classes a week and missed one of the classes, can I make it up next week? This is not a per-class program.  If you are signed up for 2 or 3 classes per week and you miss a week, there is no such a thing as a make up (i.e. – when you’re enrolled in...
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Getting There

Chalkboards are on the wall as are the flags.  Most of the day my dad and I spent working on the olympic lifting platforms.  These were deceptively hard to construct and move.  The yellow baseboard serves two purposes: 1. to act as a trip guard 2.  to drive me crazy trying to get...
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Construction Progress Report

Tasks: Paint Walls – completed Put down matting – check (that was a total ass kicker) Build olympic lifting platforms – 90% done Install clock – easy peasy Chalkboards – double check Hang U.S. and Marine Corps flags – done tomorrow Assemble...
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