CrossFit Inland Empire:

New Years Eve Dodgeball!

Come in at 9am for dodgeball...bring a friend or two!

If you haven't left town in search of a fun, yet blurry/hazy New Year's Eve, come in and lift with Coach Lane at 9am. Work a few weaknesses and then head over to Hangar 18 for some indoor rock climbing!

This is not a class, please thank Coach Lane for opening up for you. We had planned on closing but he insisted that we open for our die hard fire breathers who are itching to lift!

Have a fun and safe New Year!

If you're interested in a fun round of dodgeball, comment below or post in the facebook group page so that we can open up for you. We need 10 people to respond or we will just plan on a quiet weekend with locked doors until Monday. Thanks again!

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Thursday, December 29th WOD

Technique of the week:
Muscle ups
Transition and full muscle up

Active Warm-up:
2-2-2-2-2-2-2
Weighted pullups

Workout:
1-2-3-4-5-6-76-8-9-10
10-9-8-7-6-5-4-3-2-1

squat clean (115/80)
squat snatch (115/80)

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Wednesday, December 28th Partner WOD

Technique of the week:
Muscle ups
Hips to Ring pullups
and Transition

Active Warm-up:
Tabata pushups
Scored as the hi/lo over all 8 rounds

Workout:
1 min of burpees
1 min of box jumps (30/24)
x 10 rounds

Team total reps= team final score

Derek

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Tuesday, December 27th WOD

Technique of the week:
Muscle ups
*Ring Pullups/C2R Pullups

Active Warm-up:
5-5-5-5-5
Deadlift

Workout:
21 back squats (BW)
row 1k meters
15 front squats (3/4 BW)
500m row
9 OHS (1/2 BW)
250m row

Coach Debi's Gymnastic Conditioning class. Every other Sunday at 9am

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Monday, December 26th Indoor rock climbing WOD

GYM CLOSED Dec 24th-26th;
*Indoor Rock climbing Dec 26th/30th

GYM CLOSED Dec 30th-Jan 1st
*Indoor Rock Climbing Dec 30th

We will meet at Hangar 18 in Riverside off Van Buren and Arlington at 10am

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Katie Hogan is coming to CFIE!!!
January 22nd 2012

For the ladies... pull up your socks and get ready to train with one of the world's fittest female athlete: Katie Hogan!

Katie will be coming as a guest coach Sunday, January 22nd 2012 for a one-time, female-only CrossFit clinic! Don't miss it!!!!

All others MUST register online through active.com or by clicking on the link below:
$5 will be returned to all Unlimited CFIE athletes the day of the event (making the event $15)