CrossFit Eastvale

Tuesday, February 1st WOD

Active Warm-up:
BOX JUMPS

Workout:
100 kettle bell swings (70/53)

While completing the swings, you must stop every minute that passes and complete the 1 burpee as well as 1 additional burpee each minute on the minute.  Example, minute 1= 1 burpee.  Minute 10=10 burpees.  Once your burpees have been completed, you may pick up your kettle bell and continue your swings until you reach 100 reps.

Cool down:
Row 2000m

Monday, January 31st WOD

CrossFit IE is hosting our first fitness competition!!  Not only are we breaking new ground for CFIE, but we are breaking new ground for CROSSFIT, itself!  I am extremely proud to announce the CrossFit Frogman Competition, 2011.  This is the first competition to incorporate swimming intothe WODs and we promise to provide a kick ass competition that will redefine ANAEROBIC!!
Not only do I want CFIE athletes to provide the majority of volunteers but I expect our athletes to dominate the competitor rosters.  Registration is now open for anyone interested in representing CFIE.  Details are on the link to the right of the WOD.  Thank you for your participation and support in the competition and in CrossFit, the fastest growing sport!

Active Warm-up:
MUSCLE UPS (this can and will be modified)
max reps in 3 minutes

Workout:
50 box jumps (20/12)
5 rope climbs
50 kettlebell swing (53/35)
50 sit-ups
50 dumbbell hang power cleans (40/30)
800m run
50 superman back extensions

Cool down:
5-5-5-5
deadlift 75% of max load

POST REPS, TIMES AND COOL DOWN LOADS BELOW IN THE COMMENT SECTION.

Saturday, January 28th TEAM WOD

Grab a friend and join us for a fun team WOD!

In teams of 2,

1 person runs 400m
1 person completes max reps of:
double unders
pushups
squats
atomic situps
pullups

**partners will take turns completing max reps of each exercise until the list is completed.  Add up total team reps.  Most reps wins!

Friday, January 28th BENCHMARK WOD OPEN GYM 6:30-11AM

Come in and find out where you stand against yourself from previous benchmark WODs.  Max out a lift, learn a new technique or movement, or push yourself with a HERO WOD. 

We are now offering a 5am class Friday mornings so take advantage! During private training sessions, the gym will be open for you to train.  Come in between 6:30 and 11am.

Classes still held at 12pm and new classes being held at 4:30, 5:30, and of course, 6:30pm.

We recommend:

Isabel

Badger

Nutts

Randy

Barbara

 

Thursday, January 27th WOD

Active warm up:
KNEES TO ELBOWS

Workout:
20 pushups
20m bear crawl
20 mt climbers
20 squats

AMRAP in 18 minutes

Cool down:
1 rop climb
15 double unders
x 3 rounds

Wednesday, January 26th WOD

Our first meeting of the IEOWLC went very well! Thanks for coming out and showing interest in making yourselves better lifters as well as better athletes.  A few of you should be thinking about possibly competing in a USAW sanctioned lifting event. The experience will be great for all levels.

Active warm-up:
ATOMIC SITUPS
max reps in 3 minutes

Workout:
21-15-9
one- armed kettle bell swings (each arm) 53/35
burpees

Cool down:
Row 1000m
or
run 800m (if rower is not available)
 

Tuesday, January 24th WOD (OLY LIFTING AT 630pm!!)

Tonight is the first meeting of our olympic lifting club.  We meet at 6:30pm. 
**NOTE** Olympic lifting club is voluntary training at 6:30.  Coaches will be available to coach the lifting class as well as the WOD.  Please take advantage of the training!!!  Learn/Practice/Perfect your Olympic Lifting form!!

CFIE's Jonathan Brandon has been preparring for his bout with Kenny McCorkell on February 3rd.  That date is quickly approaching.  Please mark your calendars and get your tickets before they sell out!  This is a highly anticipated fight by both corners and promises to be an explosive, exciting fight.  Ringside tickets are $75 and general admission is $40.  Ask your coaches for ticket info.

Active Warm-up:
WALL BALL
max reps in 3 minutes

Workout:
15 ring rows
15 box jumps (30/20)
15 ring dips
100m run w/ a bundle of fire hose

x 5 rounds

Cool down: 
50 double unders

 
It was a great day for PRs last week!  Great job to everyone but especially to Robert for adding more than 75 lbs to his deadlift after just 10 weeks! (It's not his tiny tank top...he really is that ripped!)

Monday, January 24th WOD

Active Warm up:

100m bear crawl

Workout:

400m run
25 burpees
25 walking lunges
400m run
25  pullups
25 jump squats
400m run
25 atomic situps
25 jump squats
400m run

Cool down:

3 rope climbs
or
250 single unders

 
CFIE Coach, Debi, during Cody's birthday WOD.

Saturday, January 22nd GROUP WOD

Active warm up:
Team relay
400m x each team member

Workout:
3 rope climbs
25 thrusters
50 squats
75 pushups
100 double unders
X each team member

Reps can be distributed among team. One person works at a time. Team mates rest in push up position. Reps must be completed before moving on to different exercises.

Friday, January 21st BENCHMARK WOD

There will be a 4:30, 5:30, and 6:30 class tonight!!  If we don't see athletes regularly attending these times, they will be cancelled.  Enjoy your workouts!

It's Friday!!!  Another day to attempt a new benchmark WOD or beat an existing PR (personal record).  The gym will be open from 7:30am-10am for OPEN GYM.  Anyone interested in completing a WOD is more than welcome to come in during those hours. 

Classes are still available at 12pm and 6:30pm.

We recommend:

Fran

Cindy

Elizabeth

Diane

or ANY HERO WOD

 The picture says enough...