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    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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Sunday 10-26-14

Open Gym 10:00am – 12:00pm

Suggested WOD

“Back Spin”

750 Meter Row
150 Double-Unders
1 Mile Run
150 Double-Unders
750 Meter Row

EDGE

Rest Day

 

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quote openLook deep into nature, and then you will understand everything better. quote close(Albert Einstein)
 
 

Saturday 10-25-14

TEAM WOD

“Triple Shot”

Teams of 2:

40-30-20-10
Power Snatch 95/65, Box Jump Overs 24/20
40-30-20-10
Overhead Squats 95/65, Toes to Bar
40-30-20-10
Wallballs 20/16, Burpees

EDGE

Bench Press: 10-8-6-4-2 for max load, rest as needed between sets.

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Today is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openOf all of our inventions for mass communication, pictures still speak the most universally understood languaquote closege. (Walt Disney)
 
 

Friday 10-24-14

WOD

“Whoopie Pie”

10-8-6-4-2 Clean and Jerk 135/95
After each set, complete 2 Rounds of:
5 Pull-Ups
10 Pushups
15 Air Squats

EDGE

10 x 3 Front Squat, Across

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Tomorrow is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.

 

quote openIt is better to keep your mouth closed and let people think you are a fool than to open it and remove all doquote closeubt. (Mark Twain)

 

 
 

Thursday 10-23-14

WOD

“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps 20″

EDGE

Rest Day

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October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openStep with care and great tact ,and remember that Life’s a Great Balancingquote close Act. (Dr. Seuss)
 
 

Wednesday 10-22-14

WOD

“Lambada”

15 Power Snatches 95/65
100 Double-Unders
12 Power Snatches 115/80
100 Double-Unders
9 Power Snatches 135/95
100 Double-Unders
6 Power Snatches 155/105

Edge

8×4 Front Squats, across

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October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openThe truth is you don’t know what is going to happen tomorrow. Life is a crazy ride, and nothing is guaquote closeranteed. (Eminem)

 

 

 
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