• 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
    MAP IT WITH GOOGLE
    HOURS AND SCHEDULE
    CONTACT US
    • Please enter your phone number as shown or your inquiry will not be submitted
  • open panel
 
 

Tuesday 11-25-14

WOD

“Death by Squat Clean”

Minute 1 – 1 Squat Clean (135/95)
Minute 2 – 2 Squat Cleans (135/95)
Minute 3 – 3 Squat Cleans (135/95)

Continue to add one repetition per minute, for as long as possible.

EDGE

Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)

IMG_8411_Snapseed

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 openMy best friend is the man who in wishing me well wishes it for my quote closesake. (Aristotle)
 
 

Monday 11-24-14

WOD

AMRAP 20:

50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

If you do not complete at least one round in 20 Min, complete the workout for time.

EDGE

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

IMG_8321

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 openI always like to look on the optimistic side of life, but I am realistic enough to know that life is a complex mattquote closeer. (Walt Disney)
 
 

Sunday 11-23-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Sumo Deadlift
Build to a Heavy Set of 5 Reps

“Burner”
50 Deadlifts for Time (185/135)
On the Minute – Air Dyne Calories (10/7)

EDGE

Rest Day

IMG_8387_Snapseed

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.
 
 

Saturday 11-22-14

TEAM WOD

“Sumo Power”

Teams of 2
3 rounds:

4 x 200 Meter Run (Alternating)
40 Power Cleans (115/80)
40 Sumo Deadlift High Pulls (115/80)

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)

 

 
© 2011 CrossFit Rancho Cucamonga | Forging Elite Fitness
 Site Developed By ELVACLYDE.COM
Admin Login