• HOURS AND GYM INFORMATION

    Address: 8333 Rochester Ave Suite #110 Rancho Cucamonga, CA. 91730 | E-mail: info@crossfitrc.com
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Wednesday 7-1-15

WOD

A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B.
4 Rounds of:
100 Double-Unders
10 Front Squats (185/135)
20 Pull-Ups
For Time

*It’s going to be HOT HOT HOT!!! Drink plenty of water throughout the day.

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Five people signed up from Guest Days. Everyone brought in one person, so baby Taylor was recruited to draw one name at random. Winner winner chicken dinner!!! Eric Guzman you are the recipient of free membership dues for the moth of July.

Thank you to everyone one that brought someone in. We hope they enjoyed their CrossFit experience and now have a new found respect for what you put yourself through everyday.

Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic with Coaches Dave and Craig.

7-12-15 Sunday Funday! Softball and BBQ.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openTo improve is to change; to be perfect is to change often. (Wquote closeinston Churchill)

 

 
 

Tuesday 6-30-15

WOD

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

What does 3110 mean? Click Here to learn about tempo training.

B.
Run 800 Meters

15/10 Muscle-Ups

Run 1 Mile

15/10 Muscle-Ups

Run 800 Meters

For Time

*It’s going to be HOT HOT HOT!!! Drink plenty of water throughout the day.

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Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic with Coaches Dave and Craig.

7-12-15 Sunday Funday! Softball and BBQ.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openI cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun. (Chaquote closerles R. Swindoll)

 

 

 
 

Monday 6-29-15

WOD

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. (What does 24X1 mean? Click Here to learn about tempo lifting.)

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Dumbbells (50/35 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range. Use boxes or stacked bumpers.)
4 Minutes of Strict Pull-Ups

*A lot to do and a lot of squatting. Try to get here on time and start stretching. Be ready to move from workout to workout quickly.

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Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic with Coaches Dave and Craig.

7-12-15 Sunday Funday! Softball and BBQ.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openDo not go where the path may lead, go instead where there is no path and leave a trail. (Ralquote closeph Waldo Emerson)

 
 

Sunday 6-28-15

Open Gym 10:00am – 12:00pm

Suggested WOD

80 Air Squats
70 Push-Ups
60 Pistols, alternating
50-Calorie Row
40 Single-Arm Dumbbell Overhead Squats, (35/20)
30 Handstand Push-Ups
20 Dumbbell Thrusters, (35/20)
10 Muscle-Ups

For Time

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Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic

7-12-15 Sunday Funday! Softball and BBQ

 
 

Saturday 6-27-15

TEAM WOD

Teams of 3
AMRAP 22
7 Rope Climbs
10 Thrusters (155/105)
15 Power Cleans (155/105)
46 Calorie Row
*Share Reps as Needed

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Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic

7-12-15 Sunday Funday! Softball and BBQ

 
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