CrossFit Eastvale

Thursday, October 31st WODHappy HalloweenOnly one workout tonight!!

Happy Halloween from all of our coaches and staff.  Be safe!!

Morning schedule will be on as normal however, we will only be having one class in the afternoon at 4:30.  Workout TBD....

Wednesday, October 30th WOD5:30pm CrossFit Kids

Active Warm up
:30 crunches
:30 hollow rocks
x 3 rounds

Workout
20m burpee broad jump
20 knees to elbows
10 db thrusters(45/30)
10 handstand push ups
AMRAP in 10

 

Endurance  Conditioning

Active Warm-up
40m broad jumps

Workout
Run 500m
Row 500m
Rest 1 min
x 3 rounds

 

 

 

Tuesday, October 29th WOD5:30pm Olympic Weightlifting

Active Warm-up
Max rope climbs
2 mins

 

Workout
1 min of power snatches (115/75)
1 min of double unders
1 min of front squat
1 min rest
X3 rounds

Scored as total reps for each movement

 

Monday, October 28th WOD5:30pm CrossFit Kids

Coach Shawna's Paleo Pizza was a hit at the Halloween Party.

Active warm-up
1 mile run
10 min cutoff

Workout
100m walking lunge (135/95)
10 burpees every time you set the bar down

 

5:30pm Endurance Conditioning 

10 jumping lunges
10 mountain climbers
X 3 rounds

Workout
Run or row a 3k

 

 

Clearing up some confusion

Hey folks, there's a bit of confusion regarding CrossFit Eastvale.  Paul posted in June that we would offer dual memberships. We've since posted that it would only be open to Personal Private Training to CFIE members. The more recent posts contradict posts from months ago and I apologize for the confusing posts... as things happen, things change so quickly that we don't keep you all in the loop so allow this post to clear it up for everyone.

Back in June, it was our intention to offer dual memberships (we didn't even have a location yet...simply an idea for the future). Since then, we've found a home, outfitted it with gear, and realized that we can only train about 6 members at a time. If we offered an auto dual membership, we would pack the garage with members of CFIE and wouldn't allow for introducing many new members to CF. At the time we brought the idea of dual memberships, many members were paying a higher rate. We decided to drop prices in order to introduce CrossFit to new budgets so we can get more people healthy  With the significant drop in membership fees, we just aren't in the position to give dual memberships for less than we were charging in June. I hope this makes logical sense. 
Our goal is to introduce NEW members to CrossFit via our new location. The prices are significantly lower as are the class times. The location is less intimidating and the members will ALL be new so they'll be comfortable being among other beginners. 
One day (hopefully the near future), we'll have an industrial space large enough to accommodate 200 members. Until then, please bare with the changes. We ALWAYS take our members into consideration and will do whatever we can for you, provided we don't shoot ourselves in the foot. Please use our updated posts for current information. Thanks for being patient and joining us in our growth.

Friday, October 25th WOD

AM Classes:
5:00am Express Class (All Members)
9:00-11:00AM Open Gym (Platinum Members)

Benchmark WOD:  

Lurong WOD 7 - "Uphill Finisher"

***20 minute cutoff

Ascending Ladder of (3-5-7-9-11)
Burpees
Front Squat
Push Press
Farmer Carry (100m) 

Ending with a Finisher (final 13 reps to be completed after round of 11 reps and farmer carry)
13- Burpees Muscle Ups (L3)
13- Burpee Pull Ups (L2)
13- Burpee Over Barbell (L1)

PM Classes:

Lift 101 (Platinum Members)
    4:15 pm 

Express Class
    5:30pm, 6:00pm and 6:30pm (All Members)

Open Gym
4:30pm-7:00pm (Platinum Members)

Thursday, October 24th WOD5:30pm Olympic Lifting

 

Jessi one of our amazing athletes is moving in a few weeks.  We will sure miss her enthusiasm and determination!!  We look forward to working out with you when you are in town. 

Active Warm-up
Find 1RM
Bear complex
12 min

Workout
5 Bear complex at 75% of max from above
10 Russian KB swings (70/53)
10 SDLHP 

10 min AMRAP

 

5:30pm Olympic Lifting (Platinum Members)

 

Wednesday, October 23rd WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids8:30pm Yoga (cancelled--will be back next week)

Active Warm-up:
100m buddy carry
max distance in 5min(alt partner every 100m)

Workout:
30 box jump overs (24/20)
25  push jerks (135/95)
20 front squats
15 toes to bar
10 pistols  (alternating legs)

X3 rounds

 

 

Endurance Conditioning (Platinum Members)
Active Warm-up
500m run with weighted vest

Workout
Death by Cal row

 

 

Tuesday, October 22nd WOD5:30pm Olympic Lifting

Coach Ruben teaching the mechanics of the snatch

 

Active Warm-up

Tabata

Atomic situps

Workout:

25 HR pushups
100m run
25 GHD situps
100m run
25 squat
snatches (115/75)
100m run
25 HSPU
100m run

 

5:30pm Olympic Lifting (Platinum Members)

Monday, October 21st WOD5:30pm Endurance Conditioning5:30pm CrossFit Kids

This past weekend's Eastvale 5k event!! So many awesome things.  
Don-2nd in his age group
Donna-2nd in her age group
Gabriel (CFK)-1st in his age group
Sebastian (CFK)-2nd in his age group


Active Warm-up
1-1-1-1-1-1-1
Thruster

Workout
25 HR push ups
50 Box jumps
Run 400m
50 sit ups
25 burpees

Cool down
30 wall squats 

Endurance wod (Platinum Members)

Active Warm-up
100 mt climbers

Workout
15 8-count bodybuilders
500m run
X 3 rounds