CrossFit Eastvale

Monday, May 31st, WOD At home workout! Memorial Day-NO CLASSES

(SCROLL DOWN FOR SAT/SUN WODS)

Its nice to have a day off and sleep in!

At-Home workout:

Run max distance in 45 minutes

**You may run longer but I want you to run hard and fast the first 45 and note where you end up.  If you would like to continue running, you may do so.  Take a few minutes after your run to drive the path you just ran and note the distance you hit in 45 minutes.  Post distances below in the comment section.

This workout may be modified to 20-40 minutes if you would like.  Keep it intense and challenging for your ability.  We will return from our rafting trip this evening and I hope to find plenty of posts from you!!!

Sunday, May 30th WOD Meet at the gym!

(SCROLL DOWN FOR SAT WOD)

Active Warm-Up

3 min, max reps, crunches

Workout:

400 meter run

Max reps, hang cleans (95/65)

AMRAP in 25 minutes

Note amount of hang cleans completed each round.  Post rounds AND hang clean reps

Cool down:

25 situps

25 half situps

25 flutter kicks

25 reach throughs

Saturday, May 29th WOD

Today's the day!!!  16 CFIE athletes will venture up north to tackle the Kings River for CrossFit Inland Empire's 3rd Annual White Water Rafting Trip!! 

If you missed out on the May trip, you can still sign up for the July 24-25th trip for only $99!!  Book your trip now before seats fill!  We will only have 24 spots before we sell out completely so hurry and drop your $50 deposit by CFIE before June 5th.

CFIE will also be contributing its efforrts to the Habitat for Humanity charity in just a few short weeks.  Please contact Sarah with CFIE for more information.  There's only 8 spots left so hurry and sign up for this great opportunity to give back!!

Active Warm-Up:

3 min, max reps, crucified flutter kicks

Benchmark Workout:

I would like to start a tradition of Benchmark workouts every Saturday.  CrossFit Inland Empire creates it's own program and very very rarely allows workouts to resurface.  Actually, our custom workouts NEVER repeat themselves.  Saturday will be a day to repeat workouts done previously OR to attempt a traditional CrossFit Benchmark Workout.  Today, we will be attempting "Josh".  This is one of CrossFit's Hero workouts.  SSG Joshua Hager, United States Army, was killed Thursday, February 22 2007 in Ar Ramadi, Iraq.

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

Complete 1 Round for time

**Pullups may be modiefied to burpees.

Cool Down:

25 ab roller reps

Friday, May 28th, WOD

Active warm-up:

Max reps- push press or push jerk, in 3 min

Workout:

10-20-30-20-10

thrusters (95/65)

box jumps

Cool Down:

1300 meter run
(around the building x 2)

Thursday, May 27, WOD Happy Birthday Maggie!!

€Welcome Michelle and Karly!!

10 people have dropped deposits off for the July 24th-25th rafting trip!!  Spots are extremely limited so get your deposits in ASAP to ensure your seat in a raft!!

Active Warm-Up:

Max reps - Floor Jumping Jacks - 3 minutes

Workout:

36 crucified flutter kicks

36 atomic situps

36 reach throughs

36 ab rolls

72 single unders

400 meter run

x 3 rounds

Cool down:

10 hang snatches (65/95)

Picture of the Day: Here's Erin yesterday, deadlifting 133 pounds!!! She learned the deadlift 5 minutes prior to this picture being taken.  Impressive!!

Wednesday, May 26th, SKILLS DAY!

The 2nd White Water Rafting Trip has been released!!! July 24th-25th, 2010, we will head up north to Kings River Canyon for our 1-day rafting trip.  The price is $99 for the one day trip.  Fee includes rafting, food, drink, and on-site camping.  The fee does not include food/gas for the trip up and back however, we will be carpooling and cravaning to save gas expenses.

Please leave a cash or check deposit of $50 with your CFIE coach immediately to guarantee your spot in the raft!  Anyone and everyone is welcomed to join us so invite family and friends!!

Warm-up:

Snatch Review

Clean/Jerk Review

Skill:

Deadlift

Thruster

Workout:

"Fran, and then some!"

21-15-9

Strict pullups

Thrusters (95lb males/45lb females)

followed by 50 double unders

Picture of the Day: Blast from the past!!  Check out some of the original die hard CFIE athletes from the old days at the park!! 

Tuesday, May 25th, SKILLS WEEK

Skills review:

Hang Snatch

New skill:

Clean

Jerk

Workout:

20 squat cleans

20 push jerks

20 atomic situps

x 3 rounds for time

Post times below in the comment section.

Picture of the Day: The boys playing with Tommy's car after the morning workout.

Monday, May 24th WOD

Excellent job by all CFIE athletes who competed in Saturday's Mud Run. 
Individual Results: Veronica and her husband DJ finished together which placed her 67th! Dj did just as well but lost his bib through the mud pits and was unable to be placed accurately in the final standings.  Sergio placed 14th in his age group (Way to go, Sergio!!) CrossFit IE coach, Paul, finished 22nd overall and 4th in his age group.
Team Results: EM CrossFit all male team placed 12th! The all female EM team placed 101st.  Our CFIE team of Dirty Stars placed in the top 80

Skills Day:  hang snatch

Quick Workout:

1 min of burpees

1 min of jump squats

1 min of kb swings

x 2 rounds

Keep a count of total reps.  Final score= total reps for both rounds. Post scores below in the comment section.

Sunday May 23rd WOD LAST POOL WORKOUT! No BBQ

Active Warm-Up:

Max reps - in n outs - in 3 minutes

Workout:

25 pushups

50 m swim

25 flutter kicks

50 m swim

x 4 rounds

Cool Down:

25 m underwater swim

 

Here's the shots from yesterdays San Bernardino Mud Run. 

Now THAT was muddy!!  Everyone had a great time on the challenging course.  Great job to our buddy, Rob McCoy and his crew of SB Sheriff Trainees for puting on another amazing event!  The course was a little too close to the demo pits but still very cool for the SWAT guys to blow stuff up for us. I'm sure the ringing in my ears will go away eventually.

Great job to all who participated especially to Molly's team of Dirty Stars who represented CrossFit IE. Congrats to EM CrossFit's team of girls for finishing in 2nd place!  There's nothing better than rolling around in mud with your friends!

Saturday, May 22nd WOD

CFIE new athletes: Stacie, Tracy, and Lani!!!

Today is the San Bernardino Mud Run!!  Meet at CFIE at 7am so we can caravan together.  The race starts at 9am.  We have to get there early for packet pick-up and bib assignment.  If you're heading straight there, call your coach, Paul, to meet up with the group.  See you there!!

Don't forget about Sunday's BBQ pool day!  RSVP by 10pm tonight!  Low attendance will result in cancellation.

Saturday's Workout:

25 backsquats

100 single unders

400 meter run

25 wall balls

100 single unders

400 meter run

25 push jerks

100 single unders

400 meter run

x 3 rounds