Active Warm-up:
Max pullups in 3 minutes
Workout:
3 rope climbs
6 back squats (155/110)
9 burpees
AMRAP in 20 minutes
Navigation
The Zone Diet
World-Class Fitness in 100 Words
- "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
Progenex USA
CFIE Olympic Weightlifting Club
Mobility WOD
CrossFit Journal
Thursday, May 10th WOD
Active Warm-up:
2 thrusters (BW)
every minute on the minute for 12 minutes
Workout:
15 box jumps (24/20)
10 HSPU
5 OHS (135/95)
x 4 rounds
Wednesday, May 9th Parter WOD
Active Warm-up:
squat cleans (95/65)
max reps in 4 minutes
Workout:
400m hose drag
150 med ball situps (12/10)
*use the same ball. both work at the same time trading use of the ball. only the partner with the ball counts their reps but the other person still completes the rep without the ball.
100 kb swings (70/53)
50 dips
400m hose drag
Tuesday, May 8th WOD
Active Warm-up:
100m walking lunge
Workout:
"CrossFit Total"
1-1-1-1-1-1-1
Back squat
Shoulder press
Deadlift
The camera can be an awesome coaching tool!
Here, Coach Paul uses sidewalk chalk, a exposed leg, and camera to show Jen her landing position in the split.
Monday, May 7th WOD
Active Warm-up:
3-3-3-3-3
OHS
Workout:
40 knees to elbows
35 SDLHP (70/53)
30 front squats (185/130)
25 wall ball shots
20 inverted burpees
15 GHD situps
10 bar muscle ups
Weekend Schedule
FRIDAY:
Open Gym 9am-12pm; 5:30pm-7pm
Oly Club 9am - 10:30pm
Power Lifting 5:30pm-7pm
SATURDAY:
Free Group WOD 9am-10am
Pool WOD 9am-10am (The Cove in Riverside)
Olympic Weightlifting Club 10:15am
SUNDAY:
Closed
Xavi and Gene...out for a jog
Wednesday, May 2nd Partner WOD
Active Warm-up:
3-3-3-3-3
Front Squat
Workout:
"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Schedule
Sunday
9:00 - 10:30AM
Gymnastics
*Every Other Sunday*
Monday
7:00 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Tuesday
7:00 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Wednesday
7:00 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Thursday
7:00 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM
Friday
Open gym from 9:00 - 12:00PM
and 5:00 - 6:00PM
*Oly Club 9:00 - 10:30 AM
*Power Lifting 5:00 - 6:00PM
Saturday
9:00 AM FREE WOD
Oly Club 10 AM - 11:00 AM
What is CrossFit?
CrossFit IE Reviews
Condition Reports
Barbells For Boobs
- Raise Money Online with GoFundMe.com
Network Fitnes - SMR
Friends Of CrossFit Inland Empire
- rePLANET Recycling
- A Snail's Pace - Running Shop
- SicFit
- CrossFit NLP (Lake Forest)
- CrossFit CDR (Redlands)
- CrossFit Mean Streets (LA)
- Jonathan Brandon MMA
- APK - American Parkour
- CrossFit Leatherneck- Afg
- Navy SEAL Fitness Challenge
- Inland Empire Groupons
- Active.com
- CrossFit Balboa
- MMA Agents
- Eastvale Residents(.com)
- The Shirt Lab
- US CrossFit (Encinitas)
- CrossFit Bellevue (WA)
- UTC CrossFit (Corona)
- CrossFit Proper (Corona)
- SC Village Paintball Park
- Kings River Expeditions
- Hangar 18 Rock Climbing
- CrossFit 714 (Orange)
- CrossFit Newport Beach
- CrossFit San Elijo
- CrossFit Riverside
- EM CrossFit (Rancho)
- CrossFit 949 (San Clemente)
- 10th Planet Jiu Jitsu (Riverside)
- CrossFit Rancho Cucamonga
- Desert CrossFit
- Xplore CrossFit
- Mike's Gym
- CrossFit Corona
- Valley CrossFit
- CrossFit Headquarters
- CrossFit Marina (Huntington)
- CrossFit SoCal
- SD CrossFit Weekend Warriors
