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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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Saturday 11-29-14

TEAM WOD

Teams of Three:

200m Run

1621m Row

80 Chest to Bar Pullups

100 Hang Cleans (95/65)

100 Shoulder to Overhead (95/65)

200m Run

100 Weighted Situps (20/16 Wallball)

100 Toes to Bar

200m Run

100 Hand Release Pushups

100 Weighted Burpee Box Step Overs (35/20, 24″/20″)

80 Wallballs (20/16)

1621m Row

200m Run

For Time

Team runs together. One person works at a time on the rest.

This workout requires a lot of equipment and setup. Please be on time, start warming up and setting up your area. 

IMG_6492

Just remember the five D’s of dodgeball: Dodge, Duck, Dip, Dive and… Dodge.

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.

quote openYou have to dream before your dreams can come true. (A. Pquote close. J. Abdul Kalam)

 

 

 
 

Friday 11-28-14

OPEN GYM 9AM to 11AM only today.

Sugested WOD

“Jenny”

20 Min AMRAP

20 Overhead Squats 45/35

20 Back Squats 45/35

400m Run

From the ground. Do not drop empty bars!

Jennifer Moreno1

 

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openWhen we are no longer able to change a situation – we are challenged to change ourselves. (quote closeViktor E. Frankl)

 

 
 

Thursday 11-27-14

HAPPY THANKSGIVING!

The Gym is closed today.

We will be open tomorrow (Friday) from 9AM to 11AM.

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The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openFeeling gratitude and not expressing it is like wrapping a present and not giving it. (Wilquote closeliam Arthur Ward)
 
 

Wednesday 11-26-14

WOD

“Fortitude”

On The Minute x 30

Odd Minutes – 15 Calorie Row
Even Minutes – 15 Burpees

EDGE

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%
B.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

IMG_8367_Snapseed

 

Holiday Hours for next week:

Thursday 11-27-14 Thanksgiving, CLOSED (Kids Class will be moved to Wednesday 6PM)

Friday 11-28-14 ,OPEN GYM 0900-1100

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openFor me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. (Arnolquote closed Schwarzenegger)
 
 

Tuesday 11-25-14

WOD

“Death by Squat Clean”

Minute 1 – 1 Squat Clean (135/95)
Minute 2 – 2 Squat Cleans (135/95)
Minute 3 – 3 Squat Cleans (135/95)

Continue to add one repetition per minute, for as long as possible.

EDGE

Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)

IMG_8411_Snapseed

Holiday Hours for next week:

Thursday 11-27-14 Thanksgiving, CLOSED (Kids Class will be moved to Wednesday 6PM)

Friday 11-28-14 ,OPEN GYM 0900-1100

The CFRC Craaaaazy Christmas Party is Saturday December 13th! We will be raffling off great prizes all throughout the night and you get a FREE RAFFLE TICKET just for showing up.
quote openMy best friend is the man who in wishing me well wishes it for my quote closesake. (Aristotle)
 
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