Active Warm-up
400m Sandbag Run
Workout
1000m Row
100m Sprint
1 Rope Climb
800m Row
100m Sprint
1 Rope Climb
500m Row
100m Sprint
1 Rope Climb
Tips from Coach
« March 2013 | Main | May 2013 »
Wednesday, May 1st WOD
Ruben and Stephany's new baby girl sporting CFIE attire already!! Great workouts last month Mondo!! Ruben's turn now!!
Active Warm-up
3-3-3-3-3
Front Squat
Workout
1-2-3-4-5-6-7-8.....
Kettlebell Swing (53/35)
3-6-9-12-15-18......
Double Unders
Tuesday, April 30th WOD
CFIE's competitors and support crew from this past weekend's CAL Affiliate Competition.
Active Warm-up
max pullups
AMRAP 2 MIN
Workout:
800m run
50 wall balls
800m run
50 kb swings (53/35)
800m run
Monday, April 29th WOD
Han making Snow angels on her trip!!
Active Warm up
1-1-1-1-1-1-1
snatch
Workout
“CIA 7"
7 Handstand push-ups
7 Thruster (135/95)
7 Knees to elbows
7 Deadlift (245)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups
x7 rounda
Saturday, April 27th WOD
Group Workout or Frogman Pool Training
9am Free group workout at the gym with Coach Nicole
9am Frogman Pool Training
Frogman training is back this Saturday (April 27th) at 9am. Be at the Cove in Riverside (4310 El Camino Real) to start our 2013 training cycle to ramp up your hydro conditioning.
$100/year for CFIE members (or a $20 drop in fee)
$150/year for non members
No Yoga this weekend
Friday, April 26th WOD
3:30pm--CrossFit Kids
4:15pm--No lift 101 today (sorry for any inconvenience); Paul will be taking time off from coaching this until after regionals. Thanks for understanding.
5:30pm, 6pm, and 6:30pm Benchmark Express classes
"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
x5 rounds
Thursday, April 25th WOD
Active Warm-up
First round of “Fran” (95/65)
WOD:
250m row
10 squat snatch (95/65)
10 box jump (30/24)
x 4 rounds
Tuesday, April 23rd WOD
Active warm-up
400m run with plate (44/33)
Workout
10m handstand walk
1 Pull over
10 Ring dips (must muscle up for rx)
AMRAP 12min
Monday, April 22nd WOD
Sharyn and Drea at the Temecula Mud Run. Good job ladies!!
Active Warmup
10-10-10
Push press
WOD:
400m run
5 Deadlift (275/185)
400m run
4 Deadlift
400m run
3 Deadlift
400m run
2 Deadlift
400m run
1 Deadlift