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    Address: 8333 Rochester Ave Suite #110 Rancho Cucamonga, CA. 91730 | E-mail: info@crossfitrc.com
    Telephone: 909.295.CFRC
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Monday 5-2-16

WOD

21 – 15 – 9:
Calorie Row
Thrusters (95/65)

For Time

EXTRA

Strength: 10 rounds (20 minutes) – EMOM, perform:

-Odd minute: 2x snatch push press + 1x snatch balance (Work up to a max 2+1 for the day)

-Even minute: Max rep muscle up (Score is lowest number of muscle ups hit in any of the 10 rounds).

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Today CFRC kicks off our “Competitive Edge BootCamp” classes! Come join Coach Joyce at 5AM, 7AM or 8AM for 45 minutes of fat burning fun!!!
New morning hours:

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class

May Events:

Ab Challenge (details coming)

May 16th: Nectar Juice Bar sample station (details coming)

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

 
 

Sunday 5-1-16

Open Gym 10AM to Noon

Suggested WOD

On the Minute x 15
Minutes 1-5 – 7 Deadlifts
Minutes 6-10 – 5 Deadlifts
Minutes 11-15 – 3 Deadlifts

Aim to climb steadily throughout all 15 minutes.

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Don’t forget that our Official Bootcamp starts this Monday, May 2nd.  Tell your family and friends to come join us.  First visit is on US!  For more information click HERE.  Beginning schedule will be Monday – Friday (5am, 7am, 8am) Sat (8am).  More classes are coming.

The kids room is closed for a little while longer. Please plan accordingly.

 

 
 

Saturday 4-30-16

TEAM WOD

Run 1 Mile (together)
60 Kettlebell Swings, 60 Kettlebell Front Squats
Run 800 Meters (together)
40 Kettlebell Swings, 40 Kettlebell Front Squats
Run 400 Meters (together)
20 Kettlebell Swings, 20 Kettlebell Front Squats

Rx – 70# / 53#

For Time

EXTRA

Strength: 

Warm up: Front squat – Work up to a heavy single (3-2-1-1-1-1-1)

1: Snatch – Work up to a max for the day.

2: Clean and jerk – Work up to a max for the day.

Cool down: Front squat – Work up to a heavy single (1-1-1-1-1)

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Don’t forget that our Official Bootcamp starts this Monday, May 2nd.  Tell your family and friends to come join us.  First visit is on US!  For more information click HERE.  Beginning schedule will be Monday – Friday (5am, 7am, 8am) Sat (8am).  More classes are coming.

The kids room is closed for a little while longer. Please plan accordingly.

quote openHe who lives in harmony with himself lives in harmony with the universe. quote close(Marcus Aurelius)

 
 

Friday 4-29-16

WOD

55 Lateral Barbell Burpees
34 Overhead Squats (95/65)
21 Ring Muscle-Ups

For Time

EXTRA

Strength: 5 rounds (10 minutes) – EMOM, complete:

-Odd minute: 10x DB bench press (Start at a moderate weight and work up to a max for the day. The 5th set should hit or be close to failure.)

-Even minute: 5x barbell bent over row (Heavy…no kipping)

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Don’t forget that our Official Bootcamp starts this Monday, May 2nd.  Tell your family and friends to come join us.  First visit is on US!  For more information click HERE.  Beginning schedule will be Monday – Friday (5am, 7am, 8am) Sat (8am).  More classes are coming.

The kids room is closed for a little while longer. Please plan accordingly.

 
 

Thursday 4-28-16

WOD

On the Minute x 20:
Minute 1 – 10 Burpee Box Jumps (24″/20″)
Minute 2 – 15/12 Calorie Row
Minute 3 – 40 Double Unders
Minute 4 – 20 Abmat Sit-Ups

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Make sure you guys are signing in so your scores get posted on the leaderboard. We are no longer putting them in the comments section. Look for the Leaderboard when clicking “WOD Results” at the top of the page.

The kids room is closed for a little while longer. Please plan accordingly.

quote openThere is no avoiding war; it can only be postponed to the advantage of others. (Nicquote closecolo Machiavelli)

 
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