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It's that time of the month!! Bring your family and friends for a great workout to show them what this whole "CrossFit" thing is all about!
9am FREE Group workout (all welcome!)
9am Pool WOD (for Platinum Members)
*Pool WOD will take place at the Cove in Riverside
Lurong Paleo Challengers are going STRONG!!! Here is a delicious Paleo dish by Jim. Yum!
AM Classes:
5:00am Express Class (All Members)
9:00-11:00AM Open Gym (Platinum Members)
Benchmark WOD (Lurong WOD 4):
With a 10 minute cutoff, complete
50 Thrusters (95/65)
50 Toes to Bar
*must do all thrusters before moving on to T2B
PM Classes:
There will not be any PM classes this Friday night. We will be having an Olympic Lifting Seminar given by our Head Coach, and Outlaw Trainer Paul Castaneda. Please come at 5pm and be ready to learn. This seminar is FREE to all members, and will really help you become a better lifter and overall CrossFitter. Hope to see MAX participation!
Active Warm Up:
25 Inverted Burpees for time
Workout:
Athletes will spend 1 minute at each station:
Front Rack Step-Ups (95/75) on (24"/20" box)
Strict Pull-Ups
Row for Calories
x4 rounds
OLYMPIC Lifting Class at 5:30 - come work on your technique and practice your lifts.
So proud of Jackie for taking on the Frogman Challenge! Greatness only happens outside of your comfort zone, so don't be afraid to GET UNCOMFORTABLE!
Active Warm-up:
1-1-1-1-1-1-1 Turkish Get-up
Workout:
20 Dumbbell Push Press (45/35)
20 Front Squats (BW)
20m Burpee Broad Jumps
20 Toes to Bar
x2 rounds
Cool Down:
400m Jog
Endurance
Active Warm-up:
25m Sprints/25m Walk-Recover
x4 rounds
Workout:
5-10-15-20-25 Burpees
with 400m run between rounds
Active Warm Up:
2x10 Deadlift
Workout:
5 minute AMRAP of:
10 pistols (alternate legs)
7 Power Cleans/Jerks (135/95)
THEN REST 2 MINUTES
8 minute AMRAP of:
100m sprint
1 rope climb
10 ball slams (12/10)
OLYMPIC Lifting Class at 5:30 - come work on your technique and practice your lifts.
AM Classes:
5:00am Express Class (All Members)
No AM Open Gym
Benchmark WOD
PM Classes:
4:15pm - 7pm Open Gym (Platinum Members)
5:30pm, 6:00pm and 6:30pm Express Class (All Members)
4:15pm-5:30pm Lift 101: (Platinum Members)
400m sled push
400m leap frog race
100 flutter kicks
Don't forget to use the SMR tools we have. Ask your coach to show you how to use them.
Active Warm-up
3-3-3-3-3
Front Squat
Workout
80 Double Unders
15 Overhead Squats (95/65)
x5 rounds
Active Warm-up
100m bear crawl
20 burpees
100m bear crawl
Workout
5 Bar Muscle-ups
10 Pistol squats (alt. legs)
10 Sumo Deadlift High Pulls(53/35)
5 min AMRAP
x 3 rounds (2 min rest between rounds)