CrossFit Eastvale:

Friday, July 1st Benchmark WOD
Open gym from 7-9:30am

Private sessions start at 7am this week so, as always, the gym doors will be open for all athletes to get a workout in before the long weekend.

We have the required 6 minimum for a Monday workout so plan on heading in Monday for a fun WOD and maybe some more dodgeball...or a water balloon toss out back...

As far as today goes, get in here and work off the alcohol BEFORE you drink it.

In light of America's birthday, be a patriot and do a Hero WOD!

Badger

Nutts

CIA 7

JT

Josh

Randy

Enjoy the weekend and we will see everyone in here on Monday morning at 9am! Be safe and don't forget what you're celebrating!!! Independence Day

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Thursday, June 30th WOD

Active Warm-up:
DB THRUSTERS (40/30)
max reps in 2 min

Workout:
20 cal row
100m bear crawl

AMRAP in 20 min.

Here's a few shots from after the games. We missed the morning crew and a few that took off early.
For some reason, they wanted to put their balls near my head. Poor guys...prison habits are tough to break, I guess. As always, Sergio grins ear to ear watching the men handling their balls.

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Wednesday, June 29th Team WOD

Today is meant to be fun. If you weren't planning on training today because you're worried about melting in the gym from all the heat, change ur plans and get in here!! We will be running the air conditioner all day for our athletes! Happy Summer to everyone!

Active Warm-up:
SINGLE UNDERS
max reps in 3 minutes

In even teams...

Workout:

Dodgeball
1st time out: 50 squats
2nd time out: 50 situps

When you get knocked out, rotate between 50 squats and 50 situps. If you get out 6 times, not only should you be ashamed but you're also out of the game for good and will run around the building until the next game starts

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Tuesday, June 28th WOD

We are planning a Hiking/Rafting Trip July 22-24th. Comment below if you're interested in joining us. Only 8 spots left! $50 deposit required. Total price is $99 ($49 after deposit). All are welcomed to attend (friends and family).

We are also in the works of planning a charity dodge ball tournament inside the gym. We have challenged a few local gyms but all are welcomed to join a team or organize their own team. The divisions will be:
Male (5 men)
Female (5 women)
Co-ed (3 men, 2 women)
Donation required is $65 per team. Food/drinks are included. The charity selected for this event is St. Jude Childrens Hospital.
Creative clothing/team names are encouraged.

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Active Warm-up:
DIPS
max reps in 1 minute

Workout:
400m med ball toss/run
75 situps
50 double unders
25 fire hose squats

x 2 rounds

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Monday, July 27th WOD

Next weekend is America's birthday weekend!! Help us plan the schedule and comment below if you will attend our Saturday group WOD at 9am, Sunday Pool WOD at 9am, and/or holiday 4th of July 9am class.
All classes will be cancelled with less than 6 committed participants.

Technique of the week:
SNATCH BALANCE

Active Warm-up:
5-5-5-5
deadlift

Workout:
800m run
30 OHS
800m run

Cool down:
Mobility WOD

Post technique goals, AWU 4th round load, and workout time/loads below in the comment section

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Saturday, June 24th FREE GROUP WOD!

Join us at 9am for a fun group WOD free of charge! Try out our gym or join your friend who's a current member.

In teams of 2...

Active Warm up:
100m bear crawl
x 4 rounds

Only 1 person works a time. Partner will perform situps while waiting

Workout:

200 wall ball shots

Only 1 person works at a time. Partner will perform box jumps while waiting. Every box jump completed = 1 second off the teams final time. Lowest time wins!

Cool down:

1 game of dodge ball (time permitting)

Rules:
Throw the ball at the opposing team. If the ball hits any part of your body followed by the ground, you are out! If you or a teammate catch the ball before the ball hits the ground, the person who threw the ball is out. Also, you are allowed to have one person from your team re-enter the game (team who caught the ball). Balls are dead once the hit the ground, back wall, or ricochet from equipment.
Once all of one team has been eliminated, the game is over and winner is declared OR when 10 minutes has gone by. Teammates are added up. Largest team wins!

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Friday, June 24th Benchmark WOD
Open gym from 8:30-11:30am; 12-2pm

PR time!!!
Open gym from 8:30-11:30am; 12-2pm

PRs from 2 weeks ago were erased by mistake... Come in an give us your PRs from June 10th and set a new PR while you're at it.

Where are all the girls at?
The board is dominated by men yet our gym has a 3:1 ratio of women to men... ?
Get in here and get your name on the boards, ladies!!

It's been a while since we've seen anyone try:

Jackie

Grace

Elizabeth

Clean/Jerk

Fran

Give one of these a shot!

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