• 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
 
 

Monday 10-20-14

WOD

“Ram-part”

2 Rounds
2 Mile run
30 Burpee Pullups

For time

Edge

6×6 Front Squats

10639600_10203135218597522_8044302674670431172_n

October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openYou can design and create, and build the most wonderful place in the world. But it takes people to make the dream a realiquote closety. (Walt Disney)

 

 

 
 

Sunday 10-19-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Deadlift

Build to a Heavy 3-Rep
Build to a Heavy 10-Rep

“Cashout”
AMRAP 5:
5 Deadlifts 185/135
10 WallBalls 20/14

EDGE

Rest Day

1897988_10152823713033117_2970600306012620969_n

 

October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openGet up, stand up, Stand up for your rights. Get up, stand up, Don’t give up the fiquote closeght. (Bob Marley)
 
 

Saturday 10-18-14

TEAM WOD

Teams of 3
AMRAP 20:

15 Dumbbell Snatches 35/20
15 Calorie Row

At the call of Go, Athlete 1 can start the DB Snatches. When completed, advance to the rower.
Once Athlete 1 advances, Athlete 2 can start the DB Snatches.
Continue pattern for Athlete 3.

Score is total Calories on the rower.

EDGE

NOT for time:
5 Weighted Muscle ups
10 Strict Muscle ups
15 Kipping Muscle ups

 

1000265_850013248351833_7814603721860602062_n

October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openLive as if you were to die tomorrow. Learn as if you were to live forever.quote close (Mahatma Gandhi)
 
 

Friday 10-17-14

WOD

“Bomba”

3 Rounds:

400 Meter Run
30 Box Jumps 24/20
20 Push Presses 115/80

For Time

EDGE

Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single
10×3 Back Squat, across

IMG_8063

October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openLove all, trust a few, do wrong to none. (Wilquote closeliam Shakespeare)

 

 

 
 

Thursday 10-16-14

TEAM WOD

“It Takes Two”

Teams of 2
2 rounds:

2:00 Air Squats
One Partner holds the bottom of a squat

2:00 Deadlifts 185/135
One Partner holds a second BB in the hang position

2:00 Hand Release Pushups
One Partner holds a handstand

2:00 Toes to Bar
One Partner hangs from pull-up bar

Score is Max Reps.
A partner must be in the static hold for the other to accumulate reps.

EDGE

Rest Day

IMG_6491

 

October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
Happy Birthday Shawn!

 

 

quote openMost folks are as happy as they make up their minds to be. quote close(Abraham Lincoln)

 

 

 
© 2011 CrossFit Rancho Cucamonga | Forging Elite Fitness
 Site Developed By ELVACLYDE.COM
Admin Login