• HOURS AND GYM INFORMATION

    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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Friday 9-4-15

WOD

A.
Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes

B.
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

HF9A8723_Snapseed

This Saturday the gym will only be open for the 9AM Team WOD. 10AM Open Gym is canceled for the “Big Ass Fan” installation. Please no working out after 10AM.

The time has come. The Lost and Found box is starting to stink!  We are going to empty it next Monday so make sure to grab whatever is yours before then.
Upcoming Events:

9-7-15 Labor Day, Open gym 9AM to 11AM, On-ramp canceled.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openMy dream is of a place and a time where America will once again be seen as the last best hope of earth. quote close(Abraham Lincoln)

 
 

Thursday 9-3-15

WOD

A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to today’s heavy.

B.
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

HF9A8652_Snapseed

The time has come. The Lost and Found box is starting to stink!  We are going to empty it next Monday so make sure to grab whatever is yours before then.

Upcoming Events:

9-7-15 Labor Day, Open gym 9AM to 11AM, On-ramp canceled.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openThe purpose of art is washing the dust of daily life off our soulsquote close. (Pablo Picasso)

 

 
 

Wednesday 9-2-15

WOD

A.

3 Rounds not for time of:

3 Rep Deadlift (build to a heavy set)

5 Muscle-Ups or MU progressions

45-60 seconds of Handstand Walking

Take your time work on technique.

B.

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc…. you cannot advance until both of you finish your reps.

HF9A8798_Snapseed

The time has come. The Lost and Found box is starting to stink!  We are going to empty it next Monday so make sure to grab whatever is yours before then.
Upcoming Events:

9-7-15 Labor Day, Open gym 9AM to 11AM, On-ramp canceled.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openEvery man is guilty of all the good he did nquote closeot do. (Voltaire)

 
 

Tuesday 9-1-15

WOD

A.
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

11988411_10153577301408205_2000841392150345138_nRobert and Tara introduce Olivia Joan. Congratulations!!!

Upcoming Events:

9-7-15 Labor Day, Open gym 9AM to 11AM, On-ramp canceled.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openKnowledge rests not upon truth alone, but upon error quote closealso. (Carl Jung)

 

 
 

Monday 8-31-15

WOD

A.
Every 90 Second, for 15 minutes (10 sets):
Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

B.
For max calories:
3 Minutes of Rowing

Rest until the running clock reaches 4:00, and then…

For max reps:
2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then…

For max calories:
3 Minutes of Rowing

Post three scores – calories/reps/calories

HF9A7215_Snapseed

 

Upcoming Events:

9-7-15 Labor Day, Open gym 9AM to 11AM.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openHe who is not courageous enough to take risks will accomplish nothing in lifquote closee. (Muhammad Ali)

 
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