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    Address: 8333 Rochester Ave Suite #110 Rancho Cucamonga, CA. 91730 | E-mail: info@crossfitrc.com
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Saturday 11-22-14

TEAM WOD

“Kibbles and Bits”

Teams of 2
3 rounds:

4 x 200 Meter Run (Alternating)
40 Power Cleans (115/80)
40 Box Jumps (24/20)

Both athletes can be working at the same time during the Power Cleans and Box Jumps.

EDGE

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92%

IMG_8486

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 openPhysical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. quote close(John F. Kennedy)

 

 
 

Friday 11-21-14

WOD

“Hollandaise”

AMRAP 8:

3 Power Snatches (95/65), 3 Box Jump Overs (24/20)
6 Power Snatches (95/65), 6 Box Jump Overs (24/20)
9 Power Snatches (95/65), 9 Box Jump Overs (24/20)

Continue to add 3 reps per round until time is called.

EDGE

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

IMG_2113

Holiday Hours for next week:

Thursday 11-27-14 Thanksgiving, CLOSED

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 openThe mind is everything. What you think youquote close become. (Buddha)

 

 
 

Thursday 11-20-14

WOD

 “Sriracha”

15 – 12 – 9

Toes to Bar
Burpees over the Rower
300 Meter Row after Each Round

For Time

Edge

A.

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
B.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

IMG_6166

 

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 openWhy do they call it rush hour when nothing moves?quote close (Robin Williams)
 
 

Wednesday 11-19-14

WOD

Weightlifting Wednesday

Pause Front Squat
Heavy Set of 3

High Hang Squat Clean
Heavy Set of 2

Squat Clean
Heavy Set of 1

IMG_5878_Snapseed

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 to the party!! Earn an extra raffle ticket TODAY by posting a photo on instagram/facebook of yourself doing a handstand at the Rancho Cucamonga Chick Fil-A with the hashtag #teamCFRC
quote openLook deep into nature, and then you will understand everything better. quote close(Albert Einstein)

 

 

 
 

Tuesday 11-18-14

WOD

“Team Jack”

Teams of 2:
AMRAP 20:

10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Parters complete full rounds before switching. One working, one resting at all times.

Edge

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

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Mark you calendars. December 13th is the annual CFRC Christmas Party.

 

quote openThe truth is you don’t know what is going to happen tomorrow. Life is a crazy ride, and nothing is guaquote closeranteed. (Eminem)
 
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