CrossFit Eastvale

Saturday, April 30th Group WOD

In teams of 2,
Active warm-up:
150 box jumps

Workout:
50 double unders
50 situps
50 kettle bell swings
400m run

X 5 rounds

Partners work at the same time. Do not move on from a movement without completing last movement. Break up the workload as needed. Run must be completed together.

Friday, April 29th Benchmark WODOpen gym from 8:30-10:30am

NEW HOURS STARTING MAY 1st:

We will no longer be conducting 5am and 6am classes on Mondays and Wednesdays.  If this change effects you in a negative way, please contact Paul at 951) 963-4974.  Thank you

Come in for your benchmark workout.  I want 10 PRs today!!  They can be Benchmark PRs or strength PRs.  We've had a few heavy days this week.  If you missed it, give em a shot today!

3-rep or 1-rep max: front squat, back squat, push jerk, deadlift, power clean, squat clean, snatch, or OHS.

Other good WODs to try today are:

Jackie

60m handstand walk

unbroken pullups

burpee/deadlift WOD

or 300 double unders

 
Here's the result of perserverance, dedication, hard work, competitiveness...and stubborn pride!

Thursday, April 28th WOD

Active Warm-up:
1-1-1-1-1-1
push jerk

Find your 1-rep max for push jerk. 

Workout:
10 L-pullups
15 tire flips
20 jump squats (65/45)

x 5 rounds

Cool down:
800m run

FUN WITH THE NEW PULLUP BAR: 
 

Anybody watching the CrossFit Open Leaderboard?

Top 60 athletes for Southern California are headed to SoCal Regionals June 17-19th.  We are in the final days of the Open.  By 1700PST, the Leaderboard will reflect our region's fittest athletes.  You may recognize a few names on that leaderboard.  These are the first athletes to represent CFIE in a global competition of fitness.  This is your sport, whether for fitness, health, or vanity.  Help us support this growing sport.  It's the healthiest habit to have and the greatest community to be in.

CHECK OUT YOUR BOYS HERE!!

Wednesday, April 27th Team WOD

In teams of 2,

Active warm-up:
3-3-3-3
Front squat
Find your 3 reps max for front squat.  Add this number with your partner and that is your team score.  10 min. cutoff.  Post loads to the comment section

Workout:
Run 100m
Row 100m
Row 200m
Run 200m
Row 300m
Run 300m...etc

Continue this progression for 20 minutes.  One person works at a time. Perform situps while waiting.  Post distances to the comment section

Cool down:
Re-attempt your 3 rep max from the active warm up.  Post your load and whether you passed or failed the attempt.

 
While you watch this video, think of something amazing that you can do.  If the answer is nothing...you'd better get to work!  You are all capable of amazing.  Sometimes its for things that can't be filmed or captured within a few seconds or minutes.  That doesn't matter.  As long as it's amazing to you, it's amazing to me!

Tuesday, April 26th WODOly class at 6:30 tonightALL WORKOUTS CAN BE SCALED TO INDIVIDUAL ABILITIES

Active warm-up:
1-2-3-4-5...
2-4-6-8-10...
Rope climbs
Muscle ups
Progress as far as you can in 3 minutes

Workout:
20 thrusters
20 SDLHP
20 push press'
20 OHS
20 front squats

Complete 4 burpees every minute that goes by until the entire workout has been completed.

Cool down:
500m row

Monday, April 25th WOD

Active warm-up:
500m row
400m run
For time

Workout:
1-2-3-4-5-6-7-8-9-10
1-armed squat snatch (40/30)
Deadlift (250/175)
Superman back extensions
Atomic situps

Cool down:
10 floor wipers
10 crunches
10 flutter kicks
X 3 rounds

Congrats to Miguel for his 200+ lb OHS PR!

Sunday, April 24th Rest Day Happy Easter!!!

Saturday, April, 23rd Team WODOly class at 10!

Join is at 9 am for our Team WOD.

WOD will be determined by the amount of athletes attending. Check the white board.

Friday, April 22nd Benchmark WODsOpen gym from 7:30 - 8:30amClasses still at 12, 4:30, 5:30, and 6:30pm

Hit a benchmark WOD.  Hopefully hit a PR.

Try this week's CrossFit Open WOD:

5 power cleans (145/100)
10 toes to bar
15 wall balls (20/14)

AMRAP in 20 minutes

Start planning!!!!  It looks as though CrossFit Inland Empire will be sending  (for the first time EVER) a couple athletes to the CrossFit Regional Competition!! 

The event will be held at Cal State Long Beach on the weekend of June 17th.  Plan accordingly!!  This is a really big deal for these, your fellow athletes, as well as CrossFit IE.  We would like to send as much support as possible. 

 
Open WOD #4 being tackled by Justin last week in a private session of CrossFit Open Athletes. Nice job, Justin!