CrossFit Eastvale

Tuesday, March 1st WOD

Active Warm-up:
15 double unders
15 situps
AMRAP in 5 minutes

Workout:
40m walking lunge(44/33)
30 toes to bar
20 box jumps

x 4 rounds

 
 
 
 
 Great job to all who participated in yesterday's Military WOD.  Best team work award goes to the 4:30 class.  Outstanding!

 

Monday, February 27th MILITARY WOD

Don't shy away from the Military WODs!  You need these!  They are better for your body and mind than you think.  Swallow a little pride and get a butt kicking workout in for the day.  You will be glad you did!

Today we will go on a short conditioning run and work back squat drills.  Classes with less that 3 people will work on skills and run a short WOD.

Outstanding turnout yesterday at the pool!  It was an awesome WOD and a ton of fun training with athletes from local CrossFit gyms.  Thanks especially to Oscar and Manny for coming out from CF Downey!  What a great way to spend a Sunday morning.  I hope we can keep breakfast as our Sunday routine.  We're working on a teaser video for the Frogman Challenge as well as a promotion for our Hydro Conditioning Program.

 
Persistance and dedication from Sergio has paid off with this beautiful overhead squat.  Tight shoulders are a thing of the past.  Check out his depth, flat back, shoulder flexibility, and weighted heels.  Nice work! 
**Join us Tuesday nights at 6:30 for the lifting club classes.  EVERYBODY needs work!

Here's a video from Tuesdays drills: OHS, Snatch balance, and SB into OHS.
 

Sunday, February, 27th POOL WOD

WOD start at 9am at Eleanor Roosevelt High School.

Active warm up:

10 pushups
1 touch n go (7ft)
AMRAP in 3 minutes

Workout:
10 in n outs
1 touch n go (14ft)
50m swim
X 5 rounds

Cool down
25m underwater swim and then breakfast!

Saturday, February 26th Group WOD

Active Warm-up:
Angie
-divide up the work within your team.

Workout:
Each team has 10 minutes to find the teams total weight for a 1 rep clean/jerk.

then, add the teams total age and complete 3 rounds of the following movements

kb swings (70/53)
box jumps
thrusters (65/45)
knees to elbows

Cool down:
Losers put equipment and buy breakfast!

 

POOL WORKOUTS

Attention athletes:

Pool WODs start this Sunday at ERHS

Rain or shine

We are the only CrossFit facility to offer a program in the water.  Take advantage!!  This is a seasonal program and will go away before you know it so don't miss out!

ERHS pool address:
7447 Cleveland Ave.
Eastvale, CA  92880

9-10am. See you there!

 

Friday, February 24th BENCHMARK WOD

OPEN GYM FROM 8:15am - 1pm.  Come in at anytime or come for the class at noon.

These was a pretty heavy week of difficult lung burning WODs.  We recommend a light Benchmark WOD or a PR day for the lift of your choice.

Try Jackie

Isabel

Grace

Badger

Helen

or the burpee/deadlift WOD

 
Another fire breather, Justin, killing last weeks muscle up WOD.   

Thursday, February 24th WOD

Active Warm-up:
400m run
50 ring pushups

Workout:
Row 1K
50 Dumbbell snatch (40/30)
Row 750m
35 Dumbbell snatch (40/30)
Row 500m
20  Dumbbell snatch (40/30)

Cool down:
60 atomic situps

 
CrossFit IE's newest fire breathing WODKILLA, Cody, deadlifting an amazing 485 lbs!  He also stunned us all this weekend when he reached a max box jump height of 53''.  That's 70% of his own height!!  Sounds like there's a new sheriff in town...

Wednesday, February 23rd TEAM WOD

Active Warm up:
FIRE HOSE RELAY
400m each person on the team.  The hose must be passed inside the gym.

Workout:
Partner 1: double unders
Partner 2: jump squats

1 minute rotations for 8 minutes
*add up total reps to determine the winner.

Cool down:
Deadlift your body weight x 25 reps.  Break up however you need to.

 
A shot from Saturday's team WOD.  Im pretty sure I know why Im making that face but I have no idea why Derek is making his!

 
These are cancellation forms from Fitness 19.  Check out the reason for quitting!
*take a special note on the 30 day cancellation policy... that's weird!  Why would a gym ask you to cancel within a certain time period?  That's ridiculous!! (sarcasm)

Tuesday, February 22nd WOD OLY LIFTING AT 6:30 TONIGHT!!

Active Warm-up:
Run 400m w/ a plate (33/22)

Workout:
"Dumb(ell) Fran!"

21-15-9
dumbell thrusters (40/30)
ring pullups

Cool down:
Run 1600m
or row 1000m

 
Last year's 2-day rafting crew! May, 2010

Monday, February 21st Military WOD

We are open during regular business hours today!

25 8 count body builders

50 mt climbers

150 situps

The amount of reps listed above does not accurately depict the amount of reps that will be done during your class.  This will depend on your ability to follow directions and work as a team.  This is the way we trained for years before we became CrossFit Inland Empire.  It's mean, it's hard, but it's also fun and very different!  Have fun with it!

 
It's that time of year to schedule our White Water Rafting Trip!!!!!  We're are throwing a few dates around but planning on a May trip.  We are also trying to coordinate a weekend where we can do 1 day and 2 day trips on the same weekend!  That way we can all raft at the same time but if you want the extended trip, we will head up one day sooner and meet up with the day-trippers after our first day of rafting.  Prices have yet to be established but the 2-day trip runs about $300/person (gas and food included) and the 1-day runs about $200/person.  We will have a place on the white board to sign up.  We rafted with 30 people last year and expect a trip of 20+ this year.  It's going to be a blast!