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Thursday 04-24-14

WOD

500m Row

Then

“Annie”

50-40-30-20-10

Then

500m Row

EDGE

Deadlift 7 x 5 @ 75%

 

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

quote openThe only journey is the one within. (Raquote closeiner Maria Rilke)

 
 

Wednesday 04-23-14

WOD

“Randy”

75 Snatches #75/#55

For Time

EDGE

Mid-hang Snatch: Work to a 3rm – 1X3@95%, 1X3@90%

 

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

Happy Birthday Navneet and John!

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

 
 

Tuesday 04-22-14

WOD

1 Minute of  Box Jumps 30″/24″
1 Minute of Sumo Deadlift High-Pulls #115/#75
2 Minutes of Box Jumps 30″/24″
2 Minutes of Sumo Deadlift High-Pulls #115/#75
3 Minutes of Box Jumps 30″/24″
3 Minutes of Sumo Deadlift High-Pulls #115/#75

For Total Reps

EDGE

Mid Hang Clean:

Find a 3Rep Max

Then

1×3 @ 95%

Then

1×3 @ 90%

 

 

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

quote openIf you don’t like something, change it. If you can’t change it, change your attitudquote closee. (Maya Angelou)

 
 

Monday 04-21-14

WOD

20 Front Rack Alternating Lunges #95/#55

12 Push Press

30 Front Squat

12 Push Press

30 Front Squat

12 Push Press

20 Front Rack Alternating Lunges

Cindy

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

quote openAll men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.quote close (T. E. Lawrence)

 

 
 

Sunday 04-20-14

HAPPY EASTER!

THE BOX IS CLOSED TODAY

SUGGESTED HOME WOD

6 Rounds of:
40 Lunges
30 Sit-Ups
20 Push-Up
For Time

Happy Birthday Tracy!

quote openWe are told to let our light shine, and if it does, we won’t need to tell anybody it does. Lighthouses don’t fire cannons to call attention to their shining- they just shine. quote close(Dwight L. Moody)

 
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