• 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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Tuesday 07-22-14

WOD

20 Thrusters #95/#65

20 Hang Power Cleans

20 Push Presses

20 Overhead Squats

20 Front Squats

*** On the Minute 5 Burpees ***

For Time

EDGE

Power
1) Strict Press: 1X5@40%, 1X3@50%, 1×5 @60%

Crossfit Rancho Cucamonga would like to introduce our End Of Summer program for kids! Many of you CFRCer’s have experienced Crossfit, now it’s time to get your kids involved! Our summer program is designed to introduce all the basic fundamental movements of Crossfit and then some. More importantly, it will be FUN! This program is not simply scaled workout, but this program will focus on developing proper movements and skills that will promote a lifelong love of fitness. It is a great tool that prepares kids for sports and life in general. Whether it’s a workout, skill practice, game or obstacle course it will be fun! Join us for a free class on July 26 at 10am! Classes will be every Wednesday at 6pm and Saturday at 10am from July 30 to August 23. That’s 8 classes. Cost $40 per child. Ages 6-12, If interested email robert@crossfitrc.com

Check out the Nutrition Section for a new Paleo Challenge information and Tips.

quote openListening is a positive act: you have to put yourself out to do itquote close. (David Hockney)

 
 

Monday 07-21-14

WOD

“Helen”

3 Rounds:

Run 400m

21 Kettlebell Swings #53/#35

12 Pull-Ups

For Time

EDGE

Power
1) Deadlift: 1X5@40%, 1X3@50%, 1×5 @60%

Crossfit Rancho Cucamonga would like to introduce our End Of Summer program for kids! Many of you CFRCer’s have experienced Crossfit, now it’s time to get your kids involved! Our summer program is designed to introduce all the basic fundamental movements of Crossfit and then some. More importantly, it will be FUN! This program is not simply scaled workout, but this program will focus on developing proper movements and skills that will promote a lifelong love of fitness. It is a great tool that prepares kids for sports and life in general. Whether it’s a workout, skill practice, game or obstacle course it will be fun! Join us for a free class on July 26 at 10am! Classes will be every Wednesday at 6pm and Saturday at 10am from July 30 to August 23. That’s 8 classes. Cost $40 per child. Ages 6-12, If interested email robert@crossfitrc.com

quote openThe gift of fantasy has meant more to me than my talent for absorbing positive knowledge. quote close(Albert Einstein)

 
 

Sunday 07-20-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Back Squat

Building in weight, 10 – 8 – 6 – 4 – 2

 

Cashout

20 Barbell Facing Burpees

20 Thrusters (75/55)

20 Barbell Facing Burpees

For Time

 

Check out the Nutrition Section for new Paleo Challenge information and Tips.

quote openI can’t change the direction of the wind, but I can adjust my sails to always reach my destinatquote closeion. (Jimmy Dean)

 
 

Saturday 07-19-14

TEAM WOD

Teams of 2

25 Min AMRAP of:

50 Wall Balls, #20/#16

40 Kettlebell Swings #70/#53

30 Toes To Bar

200m Run

One Person works at a time.

EDGE

Power
1) Snatch: Work up to 80%
2) Clean & Jerk: Work Up to 80%
3) Bench Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessory
1) Weighted Ring Dips: 3×10 AHAP

 

 

Check out the Nutrition Section for new Paleo Challenge information and Tips.

 

 
 

Friday 07-18-14

WOD

3 Rounds of:

Row 500m

12 Burpees

21 Box Jumps 24″/20″

For Time

EDGE

Power
1) Hang Power Snatch : 3rm
2) Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories
1) Front Squats: 3×10 AHAP

Check out the Nutrition Section for a new Paleo Challenge information and Tips.

quote openI don’t know the key to success, but the key to failure is trying to please everybquote closeody. (Bill Cosby)

 
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