CrossFit Eastvale

Saturday, December 1st WOD

9am -- FREE Group WOD with Coach Megan.
Introduce a friend or family member to CrossFit AND workout with them!

 

***********Frogman Pool WOD  Cancelled**********

Come out and support the competitors at The Outlaw Open in Palm Springs with us.

Friday, November 30th WOD

******************NO OPEN GYM THIS MORNING!!*********************

 

A few of us are heading out to Palm Springs to watch the best of the best at the 2 day Outlaw competition.  This is an invite only competition so as you can imagine there will be some inspiring athletes competing.  There is a link to buy spectator tickets on the calendar page.  If you have any questions contact Coach Shawna.  

 

No CrossFit Kids class today. 

 

The afternoon and evening activities that are still on:

Open Gym: 4pm-7pm

Lift 101   4:15pm - 5:40; 5:30 - 7pm

Lift 101:
Shoulder Press
3-3-3-3-3

Body weight bench press
Pullups
x 5  (max reps for both exercises; rest as needed)

Midline:
75 ab wheels

Gymnastics 7pm

This Weekend's Outlaw Open

Some of you have been inquiring about the outlaw open that is going on this weekend in Palm Springs.   Here is a link with information and updates about the event.  

http://theoutlawopen.wordpress.com/
Check back on the link throughout the week as there may be changes in the schedule.

Let coach Shawna know if you plan on coming, so she can give you details on our meeting places and any group plans we may come up with.   Hope to see a lot of faces there. 

50K Holiday Rowing Challenge

 

*****$25 DUE BY TUESDAY, NOVEMBER 27TH*****

The rowing challenge will begin Monday, November 26^thand run through December 31^st. The goal is to row 50,000 meters. In addition, there will also be a $100 cash prize to the person who rows the farthest overall.

Cost:

$25 (bring cash or check to the gym) 

-The entry fee will get you a t-shirt and contribute to the cash prize

 Rules:

-You must row at CFIE and have your row verified by a coach

 -You must row in increments of 1000m (So you have to commit…if you row 1700m, only 1000m will be recorded. We do not round up.)

 -This year you do NOT have to complete the WOD of the day to row.  You may choose to come in and only row.  We encourage you to continue your regular training, but we understand that your time may be limited.

 -You may row anytime the gym is open, as long as it does not interfere with the WOD being performed by the class

 -You are limited to rowing 30,000m per week.  This is to level the playing field for those who work.  You can decide to row for hours one day, or row consistently each day.

 End 2012 with a GREAT accomplishment!  Let’s ROW!

Thursday, November 29th WOD

Active Warm-up
5-5-5-5-5
Low rack back squat

Workout
1 min of kb swings (53/35)
1 min of SDLHP (53/35)
1 min of box jumps (24/20)
rest 1 min
x 3 rounds

*scored as max reps

Wednesday, November 28th WOD

 

Active Warm-up
wheel barrow
max distance in 3 min.  (Switch as needed)


Workout
10-9-8-7-6-5-4-3-2-1
deadlifts (275/195)
bar facing burpees

Tuesday, November 27th WOD

 

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STARTING TODAY YOU MUST BE FULLY PAID ($25) FOR THE ROWING CHALLENGE IN ORDER FOR YOUR EFFORTS TO COUNT!!  REMEMBER CASH AND CHECKS ARE ACCEPTED.  DON'T DELAY, STEP UP AND PAY!! ;)

**********************************************************************************************************

Active Warm-up
tabata burpees

Workout
20 hang squat snatch (135/95)
50 double unders
20 hang squat cleans (135/95)
50 double unders
20 push jerks (135/95)
50 double unders

Monday, November 26th WOD

Jen's after WOD birthday cupcakes.  Paleo of course!! ;)

 

Active Warm-up
1-1-1-1-1-1-1
Weighted chinup

Workout
400m run then

21 kb snatch
15 burpee/pullups
9 strict toes to bar
x 2 rounds

then 400m run

Friday, November 23rd and Saturday, November 24th

Coach Nicole is graciously going to open the gym today so we can work off our over indulgences from our Thanksgiving festivities.  Every member is welcome to come do a workout at 9:00 am.  Hope to see you all there. 

 

All classes are cancelled for Saturday.

 

Thursday, November 22 ~ Happy Thanksgiving!!

Meet us at Vernola Park to play some two hand touch football.  The park is on the corner of Bellegrave and Wineville.  Can't miss it.  Don't let the "football" in the game scare you or prevent you from coming.  There is no tackling in this game.  Just pure fun!!  Let's get a good workout in before you all stuff yourselves.