• HOURS AND GYM INFORMATION

    Address: 8333 Rochester Ave Suite #110 Rancho Cucamonga, CA. 91730 | E-mail: info@crossfitrc.com
    Telephone: 909.295.CFRC • 909.527.3566
    MAP IT WITH GOOGLE
    HOURS AND SCHEDULE
    CONTACT US
    • Please enter your phone number as shown or your inquiry will not be submitted
  • open panel
 
 

Thursday 11-27-14

HAPPY THANKSGIVING!

The Gym is closed today.

We will be open tomorrow (Friday) from 9AM to 11AM.

cf-turkey-300x281_large

 

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openFeeling gratitude and not expressing it is like wrapping a present and not giving it. (Wilquote closeliam Arthur Ward)
 
 

Wednesday 11-26-14

WOD

“Fortitude”

On The Minute x 30

Odd Minutes – 15 Calorie Row
Even Minutes – 15 Burpees

EDGE

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
B.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

IMG_8367_Snapseed

 

Holiday Hours for next week:

Thursday 11-27-14 Thanksgiving, CLOSED (Kids Class will be moved to Wednesday 6PM)

Friday 11-28-14 ,OPEN GYM 0900-1100

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openFor me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. (Arnolquote closed Schwarzenegger)
 
 

Tuesday 11-25-14

WOD

“Death by Squat Clean”

Minute 1 – 1 Squat Clean (135/95)
Minute 2 – 2 Squat Cleans (135/95)
Minute 3 – 3 Squat Cleans (135/95)

Continue to add one repetition per minute, for as long as possible.

EDGE

Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)

IMG_8411_Snapseed

Holiday Hours for next week:

Thursday 11-27-14 Thanksgiving, CLOSED (Kids Class will be moved to Wednesday 6PM)

Friday 11-28-14 ,OPEN GYM 0900-1100

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openMy best friend is the man who in wishing me well wishes it for my quote closesake. (Aristotle)
 
 

Monday 11-24-14

WOD

AMRAP 20:

50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

If you do not complete at least one round in 20 Min, complete the workout for time.

EDGE

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

IMG_8321

Holiday Hours for next week:

Thursday 11-27-14 Thanksgiving, CLOSED (Kids Class will be moved to Wednesday 6PM)

Friday 11-28-14 ,OPEN GYM 0900-1100

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openI always like to look on the optimistic side of life, but I am realistic enough to know that life is a complex mattquote closeer. (Walt Disney)
 
 

Sunday 11-23-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Sumo Deadlift
Build to a Heavy Set of 5 Reps

“Burner”
50 Deadlifts for Time (185/135)
On the Minute – Air Dyne Calories (10/7)

EDGE

Rest Day

IMG_8387_Snapseed

Holiday Hours for next week:

Thursday 11-27-14 Thanksgiving, CLOSED (Kids Class will be moved to Wednesday 6PM)

Friday 11-28-14 ,OPEN GYM 0900-1100

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
 
© 2011 CrossFit Rancho Cucamonga | Forging Elite Fitness
 Site Developed By ELVACLYDE.COM
Admin Login