Time Tested Methods

When you walk into CrossFit Merge in Glendale, you notice right away that it’s different from a regular, commercial gym.  There is a long line of pull-up bars instead of a long line of treadmills.  Medicine balls instead of Swiss balls.  No stairmaster because we have plyometric boxes.  We have barbells, dumbbells, kettlebells, and jump ropes…in short, good old fashion fitness tools.

No gimmicky lap belts, or ‘Shape Up’ sneakers. We do simple and effective movements like squats, handstands, deadlifts, pull-ups, and presses.  Squatting is not a fad.  It’s a functional, real world movement that will make you healthy and fit.  If being healthy and fit are not your thing, and you need something a little trendier, there’s always the Samurai Sword class.



Max tire jumps (in and out) in 2 minutes

Medicine ball clean (Elements)

Workout of the Day (WOD):


5 rounds for time of:

12 deadlifts (155#/100# for women)

9 hang power cleans (155#/100#)

6 push jerks (155#/100#)

Elements WOD:

20 minute AMRAP (as many rounds as possible) of:

7 medicine ball cleans

10 kettlebell swings

Run to the short corner (~100 meters)

Post times and rounds to comments

Mateo working on his agility and accuracy with the tire jump.

Christian and Stephanie getting down with ‘DT’

Sarah, getting stronger with each session, moved up to a heavier kettlebell.

CrossFit Glendale Gym CrossFit 818 642 7270 CrossFit Los Feliz, CrossFit Silver Lake, CrossFit Atwater Village, CrossFit Los Angeles, CrossFit Eagle Rock



4 responses to “Time Tested Methods

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