1517 Railroad Street
Glendale, CA 91204


April 2011

Friday’s Final Games WOD

The sixth and final workout of the CrossFit Games Open is here, thrusters and pull-ups.  Who’s up for it? Thursday Skill: Gymnastics fun, skin the cat, lever practice Workout of the Day: 7 rounds for time of: 1 deadlift 6 ring dips 1 deadlift 9 goblet squats (53#/35# for...

How to Get Your Paleo Challenge Started

You’ve made the choice to give the CrossFit Merge & Metabolic Upgrade Paleo Challenge a try.  Good.  Great, in fact!  Here’s what you’ll do next: 1.  Put your name on the sign up sheet at the gym. 2.  Then attend one of the two lecture sessions given by...

Mark Your Calendars

May is rapidly approaching, and we have some fun events coming up just in time for summer. 1.  Support the CrossFit Merge Team in the Fight For Air Climb this Saturday, April 30th.  Unfortunately, Los Angeles remains the smoggiest city in the country, but you can help change that...

That’s a Monday For Ya

Way to start the week off right.  Lots of you came in and wasted no time.  It was all business and fun as we got under the bar for some back squats, wall ball shots, burpees, and jumping squats. Keep up the solid work! Skill: Back Squat 5 – 5 – 5 3 – 3 – 3...

In Need of Some Motivation?

Feeling down because it’s Monday?  Feeling slow from a long weekend of too many eggs and sugary sweets?  It happens.  You open up your inbox and those pesky emails are still there from last week.  They pretty much just zap you of vim, vigor, and vitality.  Do me a favor,...

If You’re Reading This, Please Stand Up

I am typing this right now while standing at my desk.  Yes, I am standing.  This New York Times article asks Is Sitting a Lethal Activity? Here’s an excerpt: But for most of us, when we’re awake and not moving, we’re sitting. This is your body on chairs: Electrical activity...

Hot or Cold?

Courtesy of CrossFit Invictus Muscle soreness, stiffness and strains are the primary risks to obtaining the myriad benefits of superb fitness. The body’s primary response to these muscular strains and the first phase of the tissue healing process is the defensive mechanism of...

In Case of Emergency, Take the Stairs

Hey CrossFit Merge athletes, we need your support in joining our team for the Fight For Air Climb on April 30th. This is a fund raising event for the American Lung Association where participants will race up the 1,577 stairs of Aon Center building in downtown Los Angeles. ...

What’s the Single Best Exercise?

Is it running?  Biking?  Swimming?  How about the squat?  What do you think is the best exercise?  This New York Times article asks physiologists for their opinions.  It also lists the numerous benefits of weight training: weight loss, decreases the risk of diabetes, and improves...

Weekend WODs

Hey gang.  Some intense workouts the last few days.  We had burpees, box jumps, presses, pull-ups, sprints, and more.  It was constantly varied, all functional movements, and highly intense, or to quote the shirtless Johnny Jay on Saturday, “That workout was epic.”...