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 workout" link.
20 Back Squats (m:225# f:185#) 40 Toes-to-Bar 60 One Arm Snatches (m:55# f:35#)
For Time:
Nancy- 8:43rx, Dan- 9:49rx, Erin- 11:56rx, Shelly- 11:52 (50 Back squats at 95#-hurt back).
We are truely honored to have the opportunity to introduce the newest member to our CrossFit Community. Everyone, meet Chase Gilmartin...8.5#, 19". Congratulations Joe and Kelly, we can't wait to meet him.
:Hey guys, if you look closely, you'll see our very own Coach Nancy standing tall with some of the fittest people on the planet. Help us congratulate Nancy on completion of her "Coaches Prep Course". She's one step away from earning her "Level 2" CrossFit Certification. Great job girl. And in case you missed it on CrossFit's main website, click HERE to watch the video where Kristen Clever (the fittest women on earth), is doing her 3 rep max overhead squat and Nancy is in the background.
Mobility Stretch: "Front Rack Stretch"-see video below
WOD
"Helen on Steriods"
Run 1200m 63 Kettlebell Swings (m:24kg f:16kg) 36 Pull-ups Run 800m 42 Kettlebell Swings 24 Pull-ups Run 400m 21 Kettlebell Swings 12 Pull-ups
Post time to comments:
Adobe Flash Player not installed or older than 9.0.115!
: KStarr's Mobility WOD video. This video is a great demonstration of exercises that can be done for an overhead squat, especially for those that lack the flexibility to perform the exercise correctly.
We are hosting the 5th Annual Fight Gone Bad on September 25th. Fight Gone Bad began as a fundraising event in 2006. From the begining and with the support of the CrossFit community, we've been able to raise a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Please invite any and all friends to a full day of fun and a good workout. Everyone is welcome to workout or watch. We will also have our friends from Chronic Taco come down the street and provide us with some great Mexican food. If you have any questions, please contact one of your trainers.
If you'd like to register for FGB5 and sign up under our gym name, please click HERE! Remember that you don't have to be a member to come and workout on the 25th. This is your chance to invite friends and family to experience CrossFit and to raise money for a good cause.
Deadlift (m: 14,000 f: 10,000) 75 Box Jumps Ground to Overhead (m: 9,000 f: 6,000) 75 Burpees 75 Toes to Bar 400m run (together)
For Time:
Deadlift Options: Ground to Overhead Options: (male) (male) 185 x 75 reps 135 x 64 reps 135 x 106 reps 95 x 93 reps 95 x 154 65 x 134 reps (Female) (Females) 135 x 75 reps 95 x 64 reps 95 x 106 reps 65 x 93 reps 65 x 154 reps 45 x 134 reps
Complete 32 intervals of 20sec of work followed by ten seconds of rest where the first 8 intervals are wallballs, the second 8 is Sumo Deadlift High Pulls, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.
Cash out: 500m row for time.
: Please welcome CFRC's newest family member and future CrossFitter...Madison Belle Mielke. 7.12lbs, 20". Congratulations Jeff and Jen, she's beautiful. Sorry Brock, she's already bigger than you buddy.
