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.
: Teams of 4. Preferably 2 males and two females. Two members of the team can go at one time (one male, one female). Each team is trying to get as many reps as possible during the allotted time for each exercise. It is up to the team to keep track of total reps of both male and female partners. At the end, we will add up the total weight lifted and the team with the most work capacity will win. Note: please try to pair up with people of similar strength, so that if you need to scale the weight, you can have a partner that needs to also.
Mt. Whitney, 14,496ft. My brother and I decided to do a Handstand at the top to say two things: 1) CrossFit Rancho Cucamonga "has arrived" and 2) "our boots went higher than yours". We did over 40 miles of hiking with 50+ pounds on our back. We had the priviledge to see lakes and wilderness that most won't. I owe a lot of this to CrossFit, for keeping me young and active and allowing me to conquer my goals. I would also like to thank my brother Jeff for setting up such a wonderful trip. If anyone is interested in knowing the route we took, I'm having my gps downloaded onto Google Maps, to show the route. Just a word of caution: this route is off the beaten path and has some technical challenges involved.
Those that can't do muscle ups, will practice "muscle up progressions" during the skill work, but will do 2 ring dips for every Muscle up. So your WOD will look like this: 14 Ring Dips and 21 Burpees x 5 rounds. Scale ring dips accordingly.
Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov] » Feb 9 09
Note: your coach will start the clock and will leave it continuously running. It is up to you to know when your 3 minutes is up and to run again. Here is the kicker. When you're done with your 8 rounds, you'll just need to look at the clock for the total time it took you, but it is also very helpful to know exactly how long each lap took you and to see if you can stay consistent throughout the 8 x 400m. So what I'd suggest is to mark on the board your time after each 400. (example: 1:25, 5:55, 10:30, etc...) This shows each time I cross the line, then when I'm done I can go back and do the thinking and subtract the 3 min and the time before. Or better yet, bring a stop watch and mark exact rounds each time (preferred method).
Run Corrections, CrossFit Newport Beach [wmv][mov]» Feb 22 08
