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Friday 2-5-16

WOD

30 Front Squats (135/95), 15 Ring Muscle-Ups
20 Front Squats (135/95), 10 Ring Muscle-Ups
10 Front Squats (135/95), 5 Ring Muscle-Ups

For Time

HF9A1578_Snapseed

Bodyfit testing will be at the gym this Saturday, Feb. 6th from 8:30-11am. Sign up sheet is posted by the sign in computer. $45 for single test.
Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Thursday 2-4-16

WOD

5 Rounds of:
30 Kettlebell Swings (53/35)
30 Pushups
Directly into…
1,000 Meter Row

For Time

The row is completed once, after all five rounds of the kettle bell/pushup couplet.

HF9A1490_Snapseed

Bodyfit testing will be at the gym this Saturday, Feb. 6th from 8:30-11am. Sign up sheet is posted by the sign in computer. $45 for single test.
Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Wednesday 2-3-16

WOD

Weightlifting Wednesday

Pausing Clean Grip Deadlifts (video)
5 sets of 2

Bulgarian Split Squats (video)
2 sets of 6

Romanian Deadlifts (video)
2 sets of 20

HF9A0530_Snapseed

Bodyfit testing will be at the gym this Saturday, Feb. 6th from 8:30-11am. Sign up sheet is posted by the sign in computer. $45 for single test.
Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Tuesday 2-2-16

WOD

3 Rounds of 3:00 On / 3:00 Rest:
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
12 Thrusters (95/65)
12 Toes to Bar

Continue adding 3 repetitions to each movement per round until the 3:00 mark.

Score each round separately. Scores should reflect reps completed. Example: finishing 14 Thrusters on your round of 15 would be 68 reps completed. 

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January’s CrossFit Rancho Cucamonga Member of the Month!

Kacey Goyette thank you for always treating CFRC like your home. Always cleaning after others and bringing that positive attitude that we love. This is what we are all about. We love and appreciate it.

Bodyfit testing will be at the gym this Saturday, Feb. 6th from 8:30-11am. Sign up sheet is posted by the sign in computer. $45 for single test.

Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Monday 2-1-16

WOD

5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00

4:00 – Calories on Rower
Rest 4:00

3:00 – Power Cleans (135/95)
Rest 3:00

2:00 – Wallball Shots (20/14) @10ft
Rest 2:00

1:00 – Max Unbroken Pull-Ups

Record each score separately, for a total of (5) scores.

HF9A0098 copy_Snapseed

Bodyfit testing will be at the gym this Saturday, Feb. 6th from 8:30-11am. Sign up sheet is posted by the sign in computer. $45 for single test.
Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING

 
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