CrossFit Eastvale

Weekend Schedule:(Power lifting starts at 4:30 now)

Friday

Hit a missed workout or Benchmark WOD during Open Gym hours:
9am-12pm and 4:30pm-6pm
OR
Olympic Weightlifting Club meets at 9am
OR
Power Lifting from 4:30-6pm

Saturday

FREE GROUP WOD
Bring a friend to give CrossFit a try!  Free to new members.
Class meets at CFIE at 9:00am

Frogman Training
Take the same challenges of your CrossFit class and add the element of water.  We practice aerobic and anaerobic movements in and under water. 
Class meets at The Cove in Riverside at 9:00am

Olympic Weightlifting Club
Practice Olympic Weightlifting movements, skill transfer exercises and strength training without the stress and clock element of a normal workout. 
Oly Club meets at 10:00am

Sunday
Gymnastics Conditioning at 9:00am

Snatch

 

  

 

Thursday, March 29th WOD

Active Warm-up:
1-1-1-1-1-1-1
Snatch

Workout:
"Erin"
15 db split cleans (40/30)
21 pullups

x 5 rounds

Wednesday, March 28th Partner WOD

Active Warm-up:
Leaning rest
max hold (3 min max)
*focus on hollow body position

Workout:
300 jump squats
300 pushups
*partners may work simultaneously BUT not on the same exercise. Switch as needed

Tuesday, March 26th WOD

Active Warm-up:
40m single leg hops
(20m each leg)

Workout:
400m run w/ fire hose
50 kb swings (53/35)
40 GHD situps
30 wall balls
20 front squats (135/95)
10 shoulder press (95/65)

Monday, March 26th WOD

Active Warm-up:
3-3-3-3-3
box squats

Workout:
10-9-8-7-6-5-4-3-2-1

knees to elbows
box jumps (30/24)
HSPU
double unders

Weekend Schedule:

Friday

Hit a missed workout or Benchmark WOD during Open Gym hours:
9am-12pm and 4:30pm-6pm
OR
Olympic Weightlifting Club meets at 9am
OR
Power Lifting from 4:30-6pm

Saturday

GROUP WOD CANCELLED

CrossFit Open WOD 5:
3-6-9-12-15-18-21-23-27...
Thrusters (100/65)
Chest to bar pullups
AMRAP in 7 minutes

Athletes MUST be registered for the Open

Athlete check -in at 8:30am
Movement standards at 8:45
Heats BEGIN at 9:00am
Heats run every 10:00 minutes until all athletes have competed.
Athletes who show up in support of CFIE competitors will be allowed to workout during the competition
(Open WOD only)
Bring friends and family to cheer you on. The support always helps.
CFIE athletes not competing in the Open should support athletes competing.
This is a very special competition and we are a team! Let's show solidarity and support.
CrossFit IE Open celebration BBQ begins at 9:15 after first heats finish. All athletes and spectators are welcomed to feast and celebrate with a cheat meal or beverage of their choice. Coaches will supply the meat and athletes will supply the sides. Please contact Coach Shawna for information on what is needed (pot luck style)

Frogman Training
&
Olympic Weightlifting Club
CANCELLED

12-4pm
SMR Clinic by Network Fitness with focus on Neck and Shoulders
MUST BE PRE REGISTERED TO ATTEND

Sunday
Gymnastic Conditioning
9am-10:30am

Good luck to Saturday's competitors!

Living Social

Although over 180 people purchased coupons, the traffic has been slow, steady, and manageable. We will no longer require a call to schedule classes. Please show up to the class of your choice with your Living Social voucher PRINTED so we can sign it.
Please wear appropriate workout clothes and a sweat towel, if necessary. Thank you for your support of CrossFit and our program. So far, everyone has enjoyed our coaches and facility and given their best during each workout...AWESOME!

Keep it up!

You may attend any of the following classes:
Mon-Thu
7am
9:30am
4:30pm
5:30pm
6:30pm
7:30pm

Thursday, March 22nd WOD

Technique of the week:
Jerk/Push Jerk
*transition from clean end position to jerk and complete the jerk

Active Warm-up:
20m lateral shuffle (L)
20m FWD sprint
20m lateral shuffle (R)
20m FWD sprint
20m BWK sprint
20m FWD sprint

Workout:
30 squats
7 muscle ups
10 hang power cleans (95/65)
x 3 rounds

Wednesday, March 21st Partner WOD

Technique of the week:
Jerk/Push Jerk
*split jerk

Active Warm-up:
1-1-1-1-1-1-1
Back Squat

Workout:
Run 100m
30 OHS

AMRAP in 15 minutes

*split the overhead squats as needed but the run must be completed together