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    Address: 8333 Rochester Ave Suite #110 Rancho Cucamonga, CA. 91730 | E-mail: info@crossfitrc.com
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Wednesday 08-20-14

WOD

Build to a Heavy at each:

Spit Jerk Position Strict Press 

Split Jerk Balance Demo

Split Jerk

CASHOUT

50 Strict Presses #95/#65

* Every time you break the presses you do 30 Double Unders.

EDGE

Rest Day

Congratulations to the Paleo Challenge winners:

1st place – Kacey Goyette – 6.71% weight loss - $200
2nd place – Margarita Velikanov – 6.43% weight loss –  $ 80
3rd place – Shawn Aperoche – 4. 73% weight loss –  $40

quote openThere are plenty of difficult obstacles in your path. Don’t allow yourself to become one of themquote close. (Ralph Marston)

 
 

Tuesday 08-19-14

WOD

7 Rounds:

On the 3:00:

400m Run

12 Toes to Bar

EDGE

Power

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

quote openChange your thoughts and you change your world. (Normquote closean Vincent Peale)

 
 

Monday 08-18-14

WOD

5 Rounds of:

3 Min AMRAP:

3 Power Cleans #135/#95

6 Pushups

9 Air Squats

Rest 1:00 between rounds. Only whole rounds count.

Edge

Power:

2″ Deficit Deadlift: 1X5@40%, 1X3@50%, 1×5 @60% (Maintain as much speed on the bar as possible)

 

quote openThat which does not kill me makes me stronger. (Friquote closeedrich Nietzsche)

 

 
 

Saturday 08-16-14

The gym is closed today.

Congratulations to Matt and Nancy on their marriage today!

quote openLet us always meet each other with smile, for the smile is the beginning of lovequote close. (Mother Teresa)

 
 

Friday 08-15-14

WOD

25 Power Cleans #135/#95

25 Handstand Pushups

25 Power Cleans #135/#95

EDGE

Power

1) Power Snatch: 2rm

2) Squat: 1×5@75%, 1×3@85%, 1xME@95%
Accessories

1) Front Squats: 3×10 AHAP

The gym will be closed tomorrow, August 16th. This includes the Kids Class.

Happy Birthday Yvonne!

quote openSuffer the pain of discipline or suffer the pain of quote closeregret! (Unknown)

 
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