CrossFit Inland Empire

Holiday weekend Schedule:

Friday -

Olympic Lifting Club meets 9am-10:30am

Power Lifting Class is from 5-7pm

Saturday -

FREE Group WOD w/ Coach Shawna at 9am

Pool WOD w/ Coach Lane at 9am

Olympic Lifting Club meets at 10am with Coach Shawna

Sunday -

Closed

Monday -  "Memorial Day Murph"

Honor US Navy SEAL Michael Murphy by completing "Murph" at 9am with Coach Lane

 

If you have a weight vest, WEAR IT!

Thursday, May 24th WOD

Active Warm-up:
3-3-3-3-3
Power Snatch

Workout:
5 power cleans (135/95)
5 muscle ups

x 7 rounds

Wednesday, May 23rd Competitive Partner WOD

Active Warm-up:
Partner wheel barrow
or
partner carry
FOR DISTANCE

Workout:
Partner vs. Partner

knees to elbows while pt 2 runs 400m
rest 2 min
wall balls while partner 2 runs 40om
rest 2 min
kettle bell swings while partner 2 runs 400m

Scored individually so there are 3 opportunities to beat your partner

 

Tuesday, May 22nd WOD

Active Warm-up:
3 min plank hold

Workout:
"Whitten"
22 kettelbell swings (70/53)
22 box jumps (30/24)
22 burpees
22 wall balls

x 5 rounds

Monday, May 21st WOD

Active Warm-up:
1-1-1-1-1-1-1
Deadlift

Workout:
25 weighted squats (44/33)
100m run (44/33)
25 GHD situps
100m run (44/33)
25 back ext.
100m run (44/33)

White Water Rafting Trip

We're one week away from our annual rafting trip!

Our rafting prep meeting will be Wednesday, May 23rd at 5:30pm with Coach Paul
We will discuss the itinerery, individual responsibilities, maps, waivers, and equipment check lists.

The meeting will take 30-40 minutes

All attendees must be paid in full by Wednesday, May 23rd.  If you have not left a deposit, you are not considered a rafter.  We will NOT front any money for any circumstances.

Current rafters are:
Lily
Mario
Marissa
Justin
Paul
Cecilia
Alyssa
Lupe?
Maricella?

Weekend Schedule

ALL WEEKEND CLASSES CANCELLED

*coaching staff will be participating in a USAW lifting seminar*

All classes will resume Monday, May 21st

Friday, May 18th WOD

OPEN GYM from  8am- 12pm; 5pm-7pm

Open gym Benchmark Workout:
"Burpee/Deadlift"

5 deadlifts (275/190)
10 burpees
x 5 rounds

CFIE Olympic Weightlifting Club meets  9am - 1030am

Oly Club Workout:
3/1  -  3/1  -  3/1  -  3/1  -  3/1
squat clean/front squat

Powerlifting Class from 5pm - 7pm

Powerlifting Workout:
3-3-3-3-3
shoulder press

bench press (BW)
max unbroken reps

push press (75% BW)
max unbroken reps

bent row (50% BW)
max unbroken reps

pullups (70lb kb)
max unbroken reps

Thursday, May 17th WOD

Active Warm-up:
3-3-3-3-3
Squat clean

Workout:
"Fight Gone Bad"
1 min -  wall balls (20/14)
1 min - SDLHP (75/55)
1 min - box jumps (20/16)
1 min -push press (75/55)
1 min - rowing (cal)

1 min - rest
x 3 rounds

Workout is scored by reps completed or calories burneed (wherever applicable).

Wednesday, May 16th Partner WOD

Active Warm-up:
1 round of "Helen"
400m run
21 kettle bell swings
12 pullups

Workout:
400m team tire flip
partner(s) will bear crawl while NOT flipping the tire.