CrossFit Rancho Cucamonga

CrossFit Rancho Cucamonga

Welcome

Welcome to CrossFit Rancho Cucamonga.  A true CrossFit facility dedicated to providing you with high intensity, fun, effective workouts.  Please take a look around and don't forget to check out our free Saturday workouts.

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Thursday

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

house_burned

:The devastation of this weeks fire.  This is one of 4 homes that were lost in our city.  It could of been a lot worst.

Saturday workout will be held at Victoria Arbor Park from 10-11am.  For those of you that haven't emailed me yet, try to do it as soon as possible so I know what size shirt you want.

Monday

WOD

Buy as many t-shirts as possible in 20min.

crossfit_t-shirt_pic_back

:WE GOT OUR SHIRTS IN...BUY YOUR SHIRT NOW AND RESERVE YOUR SATURDAY WORKOUT SPOT.  $25 WILL GET YOU A WORKOUT SHIRT AND UNLIMITED SATURDAY WORKOUTS FROM HERE ON OUT.

Sunday

WOD

As many rounds in 20min:

5 ring dips

10 push-ups

15 squats

Post your rounds in the comments:

blurred_flag_

: A little busy this week.  Thanks Chris for the pic of the fire coming down to Carbon Canyon from Yorba Linda.

OUR FLYERS ARE JUST ABOUT DONE AND EVERYONE BETTER BE READY FOR A GREAT TIME THIS SATURDAY AT THE PARK.

Friday

WOD

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

dscn0436

: Casey doing his thrusters.  Ok Casey, here is the picture you wanted on the site, now everyone can see how buff you are.

WE GOT OUR SHIRTS IN...BUY YOUR SHIRT NOW AND RESERVE YOUR PARK EXERCISE SPOT FOR NOVEMBER 22ND. 

Thursday 11/13/08

WOD

"Forty 40"

Forty yard dash (40 times)

Post times to the comments section.

tyler_kettle_bell

:4 yr. old Tyler deadlifting his body weight.

EVERYONE KEEP AN EYE OUT FOR OUR POST THAT WILL FEATURE OUR FLYER INVITING EVERYONE TO OUR SATURDAY SESSIONS STARTING NOVEMBER 22ND.

Tuesday

WOD

5 rounds as many reps as possible:

Bench Press Body Weight

Pull-ups

Note: rest 3 to 5 minutes between sets.  Add total rep count and post in comments section.

chris_and_nate_park_wod_2

: Nate and Chris working on another great park workout.  Looks like we need to work on getting them back on their heels. 

EVERYONE KEEP AN EYE OUT FOR OUR POST THAT WILL FEATURE OUR FLYER INVITING EVERYONE TO OUR SATURDAY SESSIONS STARTING NOVEMBER 22ND.

Thursday

WOD

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to comments.

mud_run_08

: World Famous Camp Pendleton Mud Run.  Fell one position this year in the "public safety" category.  2nd place, but we still beat our last time by 4min.

Monday

WOD

"Backward Fran"

9-15-21 reps

Pull-ups (first)

Thrusters (second)

:Compare your time with your original "Fran" time.

kicked_out_of_24hr

: Mur and I getting kicked out of our last "global gym".  Apparently they don't like us wearing CrossFit shirts in the gym...

 

Friday

WOD

"Nancy"

Five rounds for time:

400 meter run

95lb overhead squat, 15 reps

murdawg_doing_burpee_broad_jumps

: Murdawg doing "burpee broad jumps" at our affiliation seminar.  Looks like Rory, from US CrossFit is passing you up.

Grand Canyon

October 13, 2008

WOD

Swim 100m

20 Kettle Bell Swings (35lbs)

Swim 200m

30 Kettle Bell Swings (35lbs)

Swim 300m

40 Kettle Bell Swings (35lbs)

Swim 400m

50 Kettle Bell Swings (35lbs)

 

grand_canyon_2008

: Next time we will be hiking the whole way down and camp at the bottom... Great trip, but bad for my CrossFit.

One last thing:  Pray for a fellow friend and firefigther that is going into surgery tomorrow.  We love you and will be there when you get out...

Rainbow Bridge

October 8, 2008

WOD

"Black Jack"

1 Push-ups, 21 Sit-ups

2 Push ups, 20 Sit-ups

go until you reach:

21 Push-ups, 1 Sit-up

Post Time:

rainbow_bridge_lake_powell_2008

: Lake Powell vacation with the family.  The WOD for that day was hike to "Rainbow Bridge" do squats with my son on my back then swim 1 mile.

Chris's Clean

September 20, 2008

WOD

30 Clean and Jerks

For time:

chriss_clean

Shelly's First Ring Dips

Sept. 18, 2008

WOD

5K

Post Time:

shelly_rings

Our Youngest CrossFitter

September 12, 2008

WOD

"Heavy Fran"

21-15-9 reps

115lb Thrusters

Pull-ups

For Time:

tyler_squating 

 

Hero Tribute

9-11-2008

WOD

"Daniel"

50 Pull-ups

400m Run

95lb Thrusters (21 reps)

800m Run

95lb Thrusters (21 reps)

400m Run

50 Pull-ups

sfc_daniel_crabtree

Post Times:

Kayla with perfect form

Friday 9/5/2008

WOD

5 Rounds For Time:

20 pull-ups

20 Push-ups

20 Squats

20 Box Jumps

kayla_kettlebell_pic_2

Welcome

Test Blog

 

affiliate_course_photo_2