• 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
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Monday 3-30-15

WOD

“Super Troopers”

1 Round of:

30 Pull ups
50 Sit ups
70 Double unders

Immediately into

2 Rounds of:
20 Pull ups
40 Sit ups
60 Double unders

Immediately into

3 Rounds of:
10 Pull ups
20 Sit ups
40 Double unders

For Time

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quote openMusic expresses that which cannot be said and on which it is impossible to be silequote closent. (Victor Hugo)
 
 

Sunday 3-29-15

Open Gym 10:00am – 12:00pm

Suggested WOD

On the Minute for 15 Minutes
Minute 1: 5 Deadlifts
Minute 2: 20 Sit-Ups
Minute 3: 40 Double Unders
*Goal is to build in weight each set of deadlifts

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quote openThere is no charm equal to tenderness of heaquote closert. (Jane Austen)
 
 

Saturday 3-28-15

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Click here for the workout standards. The workout will be done in heats. Enjoy.

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Be sure to stick around after todays WOD for the “End of the 2015 Opens BBQ.”
quote openSuccess consists of going from failure to failure without loss of enthusiasm. (Wquote closeinston Churchill)
 
 

Friday 3-27-15

WOD

“Ted”

8 Rounds (4 Rounds each)
Teams of 2:
15 Box Jumps (24/20)
10 Lateral Barbell Burpees
5 Squat Cleans (135/95)
*One person completes full round before switching

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CFRC will be doing the Open’s WOD every Saturday. Be on time and start warming up. The WODs will be done in heats.
CFRC will be having a BBQ tomorrow to celebrate the end of the opens at the gym. We would love for you and your families to be there:).
 
 

Thursday 3-26-15

WOD

20 Back squat 155/105

40 Toes to Bar

60 Kettlebell Swings 1.5/1

80 Sit Ups

For Time

Back Squat from the ground.

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The 2015 Reebok Crossfit Open Tour EPIC finale is tonight! Watch as DJ Lucky Lou keeps the crowd jumpin’ as they watch the 3 Queens of CrossFit, #CLB#Briggs#Thorisdottir attack 15.5. It all happens, live, at 5PM, in Las Vegas.

CFRC will be doing the Open’s WOD every Saturday. Be on time and start warming up. The WODs will be done in heats.
CFRC will be having a BBQ on March 28th to celebrate the end of the opens at the gym. We would love for you and your families to be there:) please mark your calendars.

 

 
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