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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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  • Welcome to CrossFit Rancho Cucamonga…Southern California’s premier CrossFit training center. CFRC’s 7,000sqft facility is designed for YOU! We’ve dedicated our lives to provide you excellent coaching, top of the line equipment, fun/intense workouts and most of all…a community you can call FAMILY. There’s a lot of information on our site, don’t feel you need to read it all at once. Check out our “Free Workout” button, and let us treat you to a workout. ENJOY!

  • Testimonials

    quote openI have been Crossfitting for 45 days, eating clean and I cannot believe what is happening to me… I have lost 25lbs and about 20″ off my body and I am getting so stroquote closeng it’s amazing
    quote openCrossFit challenges me at every level, but I can’t argue with the results. I have lost 14 pounds in 2 months quote closeand I feel great!
    quote openCrossFit has improved my level of fitness. I’m leaner and stquote closeronger than ever!
 

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    • Congrats to Jenn on her first muscle up yesterday! Now we have 5 girls with them and 3 more close...who's going to be #6. Hard work=gains! 1 week ago

  • Archived WOD’s

 

Saturday 05-19-12

The Fran Finals

WOD

“Fran”

21-15-9

Thrusters (#95/#65)

Pull Ups

For Time

Cash Out

Enjoy a Frantastic BBQ at CFRC!

Muscle Up Hug.

Today is the last day to sign up for the Summerlicous Stomach Contest. Come in this morning to have your pictures and measurements done.

Happy Birthday Richard, Misty, Joe Joe, and Cesar!!

quote openIt’s not the size of the dog in the fight, but the size of the fight in the dog.quote close (Archie Griffen)

 

May 18, 2012   Category: Daily WOD   No Comments comments

 

Friday 05-18-12

Skill

Dumbbell Snatch

WOD

21-15-9

Dumbbell Snatch (choose your own weight/go heavy)

Box Jumps (30in/24in)

For Time

Dave A and Jason getting.work.done.

THE FRAN BBQ AND FINALS ARE TOMORROW!  The fun starts Saturday morning at 9am!

Happy Birthday Brian!!
 

May 17, 2012   Category: Daily WOD   8 Comments comments

 

Thursday 05-17-12

Skill

Bench Press

Strength Component

3 Rep Max Bench Press

Endurance WOD

10 Minute Row Time Trial

Blog total meters completed.

 

Fist bump for Team CFRC!

THE FRAN BBQ IS THIS SATURDAY! Last year you guys blew us away with your delicious side dishes! (Can someone say bacon wrapped asparagus!!) We will start are first Fran heats at 9:30, start cooking at 11:00 and our winners will be announced at 12:00. Plan on a morning of Frantastic Fun at CFRC!
Summerlicious Stomach Challenge – The 2 Month long AB Challenge starts this Monday May 21st. There will be a $15 buy in and participants are working toward the most improved stomach area male and female or the best 6-pack male and female. Here’s what you need to do, have someone take a picture of you in a bathing suit from your neck down (no faces). Email your photo to erin@crossfitrc.com by this Saturday. Get your belly measurements taken by a trainer and give a trainer your $15 cash. There will be a challenge every week that will include a lot of abs and we will be encouraging you to dial in your diets!  Sign up before Saturday the 19th!
quote openLife is not so short but that there is always time for courtesy. (Ralquote closeph Waldo Emerson)

 

 

May 16, 2012   Category: Daily WOD   13 Comments comments

 

Wednesday 05-16-12

Skill

Squat Sequence

WOD

50 Back Squats (#95/#65)

40 Pull Ups

30 Shoulder to Overhead (#95/#65)

50 Front Squats (#95/#65)

40 Toes to Bar

30 Shoulder to Overhead (#95/#65)

50 Overhead Squats (#45)

40 Push Ups

30 Shoulder to Overhead (#45)

For Time

The 14th Fittest Man in Southern California – Coach Erik!

THE FRAN BBQ IS BACK! Come this Saturday Morning for the Fran Finals and then stay for a morning of fun, friends, and a FRANTASTIC BBQ! We will provide the meat – you bring the side dishes! We can’t wait to see how much you all have improved!!
quote openI have not failed. I’ve just found 10,000 ways that won’t work. (quote closeThomas A. Edison)
 

May 15, 2012   Category: Daily WOD   13 Comments comments

 

Tuesday 05-15-12

Strength Component

5 Rep Max Shoulder Press

WOD

3 Rounds

800m Run

Rest two minutes

For Time

A Note from Dan

Well…now comes the hard part. I’ve had almost 24hrs to calm down and reflect on three intense days of competition…and I’m almost at a lost of words. I want to start off first by acknowledging the HUGE commitment levels of our friends, family and gym mates…who spent their Mother’s Day weekend cheering us on. You are our community…our friends…and the “heartbeat” that CFRC is known for! Thank you for your support…it didn’t go unnoticed and is my measurement of success.

Read Dan’s entire note here.

Happy Birthday Nathan, Dominic, Ami, and Jackie!!
quote open All men of action are dreamersquote close. (James Huneker)
 

May 14, 2012   Category: Daily WOD   15 Comments comments

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