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Saturday 04-19-14

TEAM WOD

Teams of 3:

100 Deadlifts #135/#95

80 Hang Power Cleans #135/#95

60 Front Squats #135/#95

40 Jerks #135/#95

20 Thrusters #135/#95

One athlete works at a time.

Laundry anyone?

The Box will be closed tomorrow for Easter.

Scott and Jodie have begun the Masters Qualifier. The top 200 masters athletes each age division—40-44, 45-49, 50-54, 55-59 and 60-plus—will have from Thursday, April 17 to Monday, April 21 to complete four events. Wish them luck and cheer them on if you see them in the gym the next few days. They will appreciate it.

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

quote openChange does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent. (Martin quote closeLuther King, Jr.)


    
 
 

Friday 04-18-14

WOD

3 Rounds of:

50 Calorie Row
15 Handstand Push-Ups
50 Double-Unders

For time

The Devil on my shoulder

The Box will be closed this Sunday for Easter.

Scott and Jodie begin the Masters Qualifier tomorrow. The top 200 masters athletes each age division—40-44, 45-49, 50-54, 55-59 and 60-plus—will have from Thursday, April 17 to Monday, April 21 to complete four events. Wish them luck and cheer them on if you see them in the gym the next few days. They will appreciate it.

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

quote openSuccess is not final, failure is not fatal: it is the courage to continue that counts. (Wquote closeinston Churchill)

 
 

Thursday 04-17-14

WOD

“DT”

Five Rounds of:
12 Deadlift, #155/#105
9 Hang Power Clean, #155/#105
6 Push Jerks, #155/#105

For Time

EDGE

Deadlift 6 x 6 @ 70%

The Box will be closed this Sunday for Easter.

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

Happy Birthday Jim!

quote openWe either make ourselves miserable or we make ourselves strong. The amount of work is the same. (quote closeCarlos Castaneda)

 
 

Wednesday 04-16-14

SKILL

The Kip

WOD

10 Rounds of:
10 Toes To Bar
10 Ground to Overhead, #95/#65

For Time

EDGE

2 Position Snatch (Hi-Hang, Low-Hang 2″ from floor): 7 singles working to a 1RM for the day.

Unison

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

quote openDon’t cry because it’s over. Smile because it happquote closeened. (Dr. Seuss)

 

 
 

Tuesday 04-15-14

WOD

5 Rounds of:
10 Burpees
20 KBS, #70/#53
30 Sit Ups
40 Squats
Rest Exactly 2 minutes between rounds.

EDGE

Work up to a heavy (not max) set of: Power Clean + Front Squat + Jerk.

quote openA woman’s mind is cleaner than a man’s: She changes it more often.quote close (Oliver Herford)

 

 
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